Fitness Professional's Guide to Strength Training Older Adults

Thomas R. Baechle, EdD, CSCS,*D; NSCA-CPT,*D, competed in Olympic-style weightlifting and powerlifting and was an instructor of weight training and a strength and conditioning coach for 20 years. Currently he is a professor and chair of the exercise science department at Creighton University, where he directed phase III cardiac rehabilitation for 16 years. He is a cofounder and past president of the National Strength and Conditioning Association (NSCA) and for 20 years was the executive director of the NSCA Certification Commission. Baechle has been recognized as the force behind the creation of the Certified Strength and Conditioning Specialist and NSCA-Certified Personal Trainer examination programs. He has received awards for outstanding teaching and service from Creighton University, the NSCA’s most coveted awards of Strength and Conditioning Professional of the Year and Lifetime Achievement, and other awards from international associations and organizations. Baechle also served on state and regional boards associated with the American Alliance for Health, Physical Education, Recreation and Dance and as president of the National Organization of Competency Assurance, and he has served on various other regional, national, and international boards. Baechle has authored, coauthored, or edited 13 other books, including Weight Training: Steps to Success, which has been translated into 10 languages and has sold almost 200,000 copies. Wayne L. Westcott, PhD, CSCS, is fitness research director at Quincy College in Quincy, Massachusetts. As an athlete, coach, teacher, professor, researcher, author, and speaker, Westcott has more than 38 years of experience in strength training and is recognized as a leading authority on fitness. For over 25 years, Westcott has focused on strength training instruction and research for adults 50 to 100 years of age. His landmark study at the John Knox Village Nursing Home increased awareness of the benefits of strength training for seniors with various health conditions and fitness levels and led to the implementation of strength training centers in more than 500 nursing homes. Westcott has served as a strength training consultant for numerous national organizations and programs, including Nautilus, the President's Council on Physical Fitness and Sports, the National School Fitness Foundation, the International Association of Fitness Professionals, the American Council on Exercise, the YMCA of the USA, and the National Youth Sports Safety Foundation. Through his work with these organizations, he has also received numerous awards, including the Hall of Fame Award from the International Fitness Professionals Association (IFPA), Fitness Industry Leader Award from the National Strength Professionals Association, the Massachusetts Governor's Council Lifetime Achievement Award, the IDEA Lifetime Achievement Award, the IFPA Lifetime Achievement Award, the President's Council Healthy American Fitness Leader Award, and the Alumni Recognition Award from Pennsylvania State University. Westcott has authored or coauthored 24 books on strength training, including Building Strength & Stamina, StrengthTraining for Seniors, and Complete Conditioning for Golf. In addition, he has served on the editorial boards of The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, On-Site Fitness, Prevention, Shape, Men's Health, Fitness, Club Industry, American Fitness Quarterly, Nautilus, Bottom Line Women’s Health, and Fitness Management. Westcott also serves on advisory boards for the International Council on Active Aging and the National Association for Health and Fitness. He is also an executive committee member for the New England chapter of the American College of Sports Medicine. Westcott lives in Abington, Massachusetts, with his wife, Claudia. He enjoys staying physically active through running, cycling, and strength training.

Chapter 1: Why Seniors Should Strength Train

Body Composition

Metabolic Rate

Diabetes

Gastrointestinal Transit

Cardiovascular Disease

Osteoporosis

Low-Back Pain

Arthritis

Fibromyalgia

Depression and Self-Confidence

Visual and Auditory Impairments

Strokes

General Fraility

Chapter 2: Training Principles and Teaching Strategies

Principle 1: Training Frequency

Principle 2: Number of Sets

Principle 3: Training Resistance or Loads

Principle 4: Number of Repetitions

Principle 5: Exercise Selection

Principle 6: Training Progression

Teaching Strategies

Chapter 3: Exercise Execution Procedures and Instruction

Full Range of Movement

Controlled Movement Speed

Breathing

Warm-Up and Cool-Down

Machine and Free Weight Exercise Instruction

Chapter 4: Basic Workout Programs

Recommended Load Assignments for Exercises

Weeks 1 and 2

Weeks 3 and 4

Weeks 5 and 6

Weeks 7 and 8

Weeks 9 and 10

Chapter 5: Intermediate and Advanced Workout Programs

Intermediate Training Considerations

Muscle Size

Muscle Strength

Muscle Endurance

Advanced Training Considerations

Chapter 6: Alternative Exercises and Programs

Planning Your Program

Guidelines for Reps, Sets, and Rest Periods

Bodyweight Exercises

Elastic Resistance Exercises

Chapter 7: Progress Assessment

Muscle Strength

Assessing Hip and Trunk Flexibility

Body Composition

Personal Perceptions

Chapter 8: Working With Special Populations

Obesity

Diabetes

Cardiovascular Disease

Osteoporosis

Low-Back Pain

Arthritis

Fibromyalgia

Depression and Self-Confidence

Visual and Auditory Impairments

Strokes

General Frailty

Chapter 9: Sport-Specific Strength Training

Runners

Cyclists

Swimmers

Skiers

Tennis Players

Golfers

Rock Climbers and Hikers

Triathletes

Rowers

Softball Players

Chapter 10: Nutrition for Senior Clients

The Basic Nutrients

Three Steps to Better Nutrition

Energy for Exercise and Protein for Muscle Building

Eating, Exercise, and Encouragement