Strength Training for the Older Adults

Strength Training for the Older Adult

Alexis Morgan, Student Physical Therapist

1.Cycle

Inactivity

↓Strength

Functional Decline

SO, WHAT’S THE SOLUTION?

->

“O

VE

RLO

AD

P

RIN

CIP

LE

Muscle requires an adequate stimulus (aka: overload) to get stronger.

BIG QUESTION:Are we doing enough?

?

“A WHITE PAPER is an official government/organizational report to advocate a certain solution is best for a particular problem.

Stre

ng

th T

rainin

g

for th

e O

lde

r Ad

ult

Dale Avers PT, DPT, PhD; Marybeth Brown, PT, PhD, FAPTA, FACSM

1-5%Normal Age-Related Annual Strength Loss after age 30

3-5%Normal Age-Related Annual Strength Loss after age 60

50-70%Less strength as 70yo woman compared to 30yo

Which EXERCISES should my patients perform?

Sit to

Stand

Functional Movements

Step-Ups

Transfers

SP

EC

IFIC

ITY

HOW MANY repetitions should my patients perform?

It depends.

TABLES TO COMPARE DATA

Perform as many as you can.

OVERshooting & UNDERshooting

Exact # of repetitions

based off of 1RM & exercise

science & math & da da

da

2x10As many as you can.

Avo

id

2-3x/wkPer Muscle Group

FR

EQ

UE

NC

YHOW OFTEN should my patients perform these functional exercises?

Progressive ROADMAP

+ Weight

+ Sets/Reps

+ Exercises

Progressive ROADMAPExample

Sit to Stand

No Arm Use

ChangeChair

Surface

↓Chair Height

Hand-Held

Weights

Eyes Closed

↑Speed

Stagger-Leg

stance

Stand on Foam

Cardiac SafetyRisk VS. Benefits

RISK: No adverse cardiac events reported during high intensity training.

REWARD: Cardiac benefits (↓BP, ↓resting HR) documented.

Caution:Muscle Soreness

▸ Education prior ▹ “Sore & Safe!”▹ “This is good.”

▸ Action Item: MOVE!▹ Movement ↓ soreness

HelpfulRESOURCES

▸ APTA Geriatric Section▸ Senior Rehab Project▸ #GeriatricPT (Google it)▸ MedBridge

THANKS!

Any questions?You can find me at:

▸ @AlexisMorganPT▸ [email protected]▸ Facebook.com/AlexisMorganPT

CREDITS

▸ Avers DP, Brown M. White Paper: Strength Training for the Older Adult. J Geriatr Phys Ther. 2009;32(4):148-158.