Strength Training for the Aging Exerciser - Benefits, Considerations, and Program Design Tips

by Josh McMillan, CSCS,*D, RSCC*D
April 2025
Vol 11, Issue 3

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This article dives into the extensive benefits of strength training for aging exercisers, emphasizing its positive effects on muscle mass, bone density, balance, and metabolic health.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

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REFERENCES

  1. Alexander, J. The strength and conditioning professional’s role in preventing falls of older adults. Personal Training Quarterly 2(4): 30-33, 2015.
  2. Cedeno, T. Fall prevention program recommendations for an aging population. Personal Training Quarterly 9(2): 20-22, 2022.
  3. Childers, R, Gallagher, C, Davis, M, and Snarr, R. Effect of alternative low-impact physical activity and exercise on older adults. Personal Training Quarterly 7(3): 24-26, 2020.
  4. Flahie, D. Resistance training for the older client – Should they press, squat, and deadlift? Personal Training Quarterly 7(4): 16-18, 2020.
  5. Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ, Perterson, MD, and Ryan, ED. Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8): 2019-2052, 2019.
  6. Franco, MR, Pereira, LS, and Ferreira, PH. Exercise interventions for preventing falls in older people living in the community. British Journal of Sports Medicine 48: 867-868, 2014.
  7. Johnson, NF, Hutchinson, C, Hargett, K, Kosik, K, and Gribble, P. Bend don’t break: Stretching improves scores on a battery of fall assessment tools in older adults. Journal of Sport Rehabilitation 30(1): 78-84, 2021.
  8. Kelley, G. Aerobic exercise and lumbar spine bone mineral density in postmenopausal women: A meta-analysis. Journal of the American Geriatrics Society 46(2): 143-152, 1998.
  9. Lopez, P, Pinto, RS, Radaelli, R, Rech, A, Grazioli, R, Izquierdo, M, and Cadore, ES. Benefits of resistance training in physically frail elderly: A systematic review. Aging Clinical and Experimental Research 30(8): 889-899, 2018.
  10. Martins, WR, Safons, MP, Bottaro, M, Blascyk, JC, Diniz,LR, Fonseca, RMC, et al. Effects of short term elastic resistance training on muscle mass and strength in untrained older adults: A randomized clinical trial. BMC Geriatrics 15: 99, 2015.
  11. Moreland, J, Richardson, J, Goldsmith, C, and Clase, C. Muscle weakness and falls in older adults: A systematic review and meta-analysis. Journal of the American Geriatrics Society 52(7): 1121-1129, 2004.
  12. Pinto, RS, Correa, CS, Radaelli, R, Cadore, EL, Brown, LE, and Bottaro, M. Short-term strength training improves muscle quality and functional capacity of elderly women. Age 36(1): 365-372, 2014.
  13. Santos, GM, Montrezol, FT, Pauli, LS, Sartori-Cintra, AR, Colantonio, E, and Gomes, RJ. Undulatory physical resistance training program increases maximal strength in elderly type 2 diabetics. Einstein (São Paulo) 12(4): 425-432, 2014.
  14. Suetta, C, Hvid, L, Justesen L, Christensen, U, Neergaard, L, Simonsen, L, et al. Effects of aging on human skeletal muscle after immobilization and retraining. Journal of Applied Physiology 107(4): 1172-1180, 2009.
  15. Tringali, V. Resistance exercise preserves physical function of older adults—Implications for strength and conditioning professionals. NSCA Coach 5(2): 26-28, 2018.
  16. United Nations, Department of Economic and Social Affairs, Population Division. 2019. World population ageing 2019: Highlights. Retrieved from https://www.un.org/en/development/desa/population/publications/pdf/ageing/WorldPopulationAgeing 2019-Highlights.pdf.
  17. Willoughby, DS. Current comments are official statements by the American College of Sports Medicine concerning topics of interest to the public at large. Indianapolis, IN: American College of Sports Medicine, 2015.
  18. Zaleski, AL, Taylor, BA, Panza, GA, Wu, Y, Pescatello, LS, Thompson, PD, and Fernandez, AB. Coming of age: Considerations in the prescription of exercise for older adults. Methodist DeBakey Cardiovascular Journal 12(2): 98, 2016.
  19. Zhou, W-S, Lin, J-H, Chen, S-C, and Chien, KY. Effects of dynamic stretching with different loads on hip joint range of motion in the elderly. Journal of Sports Science and Medicine18(1): 52-57, 2019.

 

About the author

Joshua J. McMillian, MS, CSCS, RSCC*D

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Josh McMillian is a Physical Education Teacher/Strength and Conditioning Coach at Clayton High School in St. Louis, MO. In addition to his role at Cla ...

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