"It never ceases to amaze me that people are surprised when I tell them about training with adults over 60 years old. Just because you're 70, 80, or 90+ does not mean that you can't exercise.”
Training adults above the age of 60 is no different than training someone who is 30 years old. There is a systematic way of doing it, and there will always be outliers, just like in any science experiment. When working with clients, the coach or trainer needs to understand who they are dealing with first before they can start prescribing exercise. Just because a client is dealing with a hip issue doesn’t necessarily mean they should jump right into doing hip stretches to solve the issue. Or worse, as some trainers do, just keep on giving that client squats because “Pain is gain.”
In this article, we will discuss the variables that come with training individuals over perceived birthing age. We will also delve into coaching and training systems that work best for these clients. To start off, let's ask, “Who are these clients?”
There are three generations of people that range from ages 59 to 100. The oldest generation is the Silent Generation, the middle generation are the Baby Boomers, and the youngest of the three are Gen X. These are individuals who are most likely parents or grandparents, career-oriented to retired—the generation of “old age pain.” What happened?
Generation X (1965 - 1979): The "MTV Generation," emerged during a time marked by cultural, political, and technological transformations. This generation, situated between the Baby Boomers and Millennials, experienced a blend of traditional upbringing and the rapid integration of technology into daily life. Famously known for being latchkey kids and having helicopter parents, when it comes to physical fitness, Gen X is at the forefront of trends like outdoor play and home gym workout videos.
Baby Boomers Generation (1946 - 1964): The Baby Boomer generation emerged in the aftermath of World War II, experiencing unprecedented economic growth, cultural revolutions, and advancements in technology. Their sheer numbers and collective experiences have made them a generation with a lasting impact on various aspects of society. Baby Boomers experienced a childhood marked by outdoor play, neighborhood games, and unstructured activities. The lack of technology-driven entertainment encouraged physical activity through sports and exploration. This generation witnessed the rise of organized sports leagues, the fitness craze of the 1970s, and the popularization of jogging and aerobics. This era marked a growing awareness of the importance of physical fitness.
The Silent Generation (1925 - 1945): The oldest of the group, the Silent Generation's formative years were marked by the challenges of economic depression and global conflict, shaping a generation known for its disciplined and resilient character. Understanding their upbringing and physical activity patterns provides valuable insights into their perspectives on health and well-being.
How can training help these diverse individuals? Whether you are a Gen Xer or part of the Silent Generation, hard work seems to be a trend. But hard work comes with aches and pains that last a long time. The Centers for Disease Control and Prevention suggest that older individuals need consistent exercise and strength training to delay and limit health issues. CDC also suggests at least 2 days a week for strength training for adults above the age of 60. This trend continues to show evident for the other generations, including the young generations such as Gen Z and Alphas.
Training older generations doesn’t look so different from training athletes or adolescents. That doesn’t mean they need to deadlift or back squat more than their body weight. What it means is that these individuals still need to squat, hinge, push, and pull. With these movements and some core stability, members of the older generations can start to combat “old age pain.” No matter who you’re training, it is important to take the proper steps to ensure safe and planned programming is in place for every training session.
"Begin with the end in mind" is often attributed to Stephen R. Covey, an American educator, author, and businessman. This is also the same way to go about long-term training phases called macrocycles. Knowing the client's goals will set you on a course towards the best way to start. Every macrocycle starts with a movement screen aimed to find dysfunction and imbalances. Along with the movement screen, clients need to be mentally prepared for the plans ahead.
Preparing older clients mentally for the training program can look many different ways. Just like the movement screen, you need to assess what the client is deficient in. Some clients may need confidence, understanding, slower approaches, or even keeping the volume down at the start may be the approach. Remember, women are told that they shouldn’t lift weights because it would make them bulky. Men think that lifting weights needs to be daily splits or they should look like Arnold Schwarzenegger. They also have been listening to marketing tell them they are old and broken and should take pills to stay healthy instead of moving and being stronger.
“Train the mind, and the body will follow.” Just like any human body, you can learn new tricks. More specifically, you can learn new habits and fix habits that have plagued you for years regardless of your age. Approaching dysfunction and imbalances must start with a plan and trust. If your clients trust you, they will let you lead the program the way it needs to be led. If you have not built trust with your client, you may experience pushback. They have been told that heavy lifting is dangerous and they shouldn’t be strong. Reassuring them that strength comes over time and they will not be asked to do anything that harms them.
On day one of training, after a consultation and a plan is built, a slow integration to training helps build confidence and stability. Over time, as we track every movement and only progress when the progressions are earned, adults will naturally challenge themselves. Success is the main ingredient when working with anybody in these populations. They need to feel the wins every day, but they should also work hard for the win, or it won't mean anything to them. Most of these clients have been taught that working out means sore muscles and crazy leg days. Most adults require movement every day for at least 30 mins. Clients dealing with D.O.M.S. (Delayed onset muscle soreness) may need to take days off due to overtraining. Too much overtraining can cause lapses in training, which delays results from a coach's standpoint, and the client may want to opt out of training to look for something less aggressive.
When you take care of your clients the right way, they will trust you, and that creates “Buy-In”. Buy-in is the way we describe a client's attitude when they trust the process even when the instant results stop and plateaus are reached. Some clients take longer than others to fall in line, but patience is required during hard times.
Long-term training for adults is the final stage of training adults. After you have the buy-in of the clients and they have made training a priority and habit, then you can plan ahead and see the future of the client's process. Each client wants to be healthy and in better shape. Building lean muscle through adaptive training can deliver the physical results needed to keep up with grandchildren and traveling as clients get older. Nobody wants to be grounded or limited in their abilities while the world around them is moving at a faster pace. This can be done by challenging clients with strength, endurance, and speed. Even if they cannot run, they may be able to walk fast. Even if they cannot deadlift, they may be able to do a bridge or hinge. Doing depth drops every once in a while on a macro plan can help prevent unnecessary falls and improve jumping ability. A macro program allows the coach and client to work through all dysfunctions and imbalances one by one in a manageable way that allows progress to be seen. If clients are dealing with an injury, we can modify an exercise to better match the client's capabilities.
In conclusion, Training for Aging Generations in their later years is not just about addressing physical health; it's about cultivating a mindset of resilience and embracing the notion that age does not have to limit one's ability to exercise. As we've explored the unique characteristics of different generations—Silent, Baby Boomers, and Gen X—it becomes evident that a tailored approach to training is essential. Whether it's dispelling myths about lifting weights or ensuring a gradual progression in a training program, building trust and addressing mental barriers are crucial.
The famous quote, "Begin with the end in mind," serves as a guiding principle not only in setting fitness goals but also in crafting long-term training plans. As we consider the aging process, training becomes an investment in maintaining independence and vitality. By acknowledging and working through individual limitations with patience and strategic planning, older adults can experience the physical and mental benefits of consistent exercise.
Ultimately, success in training older generations lies not just in achieving fitness milestones but in fostering a positive relationship with movement that lasts a lifetime. The journey involves celebrating small wins, overcoming setbacks, and realizing that age is not a barrier but an opportunity for continuous growth and well-being.