Transcript Weight Training for Young and Old

Resistance Training for Children

Children can safely participate in resistance
training if special precautions and
recommended guidelines are carefully
followed.
Resistance Training for Children

Because children are anatomically and
physiologically immature, heavy weights
may cause damage to the developing bones
and joints.

The reported incidence of bone injury to
young children is low.
Resistance Training for Children

Exercise intensity should not exceed 70% 1RM, which equates to 8 or more repetitions
per set.
Resistance Training for Children

Prescribe 1 to 2 sets of 8 to 10 multi-joint
(no single joint) exercises.
Resistance Training for Children

To progressively overload the muscle
groups, increase the number of repetitions
gradually before increasing the resistance.
Resistance Training for Children

Instruct the child
about proper
weightlifting (e.g., no
fast or jerky
movements) and
breathing techniques
(no-breath holding).
Resistance Training for Children

A trained exercise leader should closely
supervise and monitor the weightlifting
activity of the child during every workout.
Resistance Training for Children

Select basic exercises for the major muscle
groups.
This could be as few as four multiplemuscle exercises, such as leg presses,
chest presses, pull-downs and shoulder
presses.
Resistance Training for Children

The program could also consist of as many as 12
single-muscle exercises, such as:
 leg extensions,
leg curls,
 hip adductions,
hip abductions,
 chest crosses,
back pullovers,
 lateral raises,
bicep curls,
 tricep extensions,
abdominal curls,
 low back extensions
calf raises.
Resistance Training for Children

Have the youth perform approximately 12
exercise sets per training session.
For example, three sets each of a fourexercise program,
two sets each of a six-exercise
program,
or one set each of a 12-exercise
program.
Resistance Training for Children

Have children use a resistance that permits
between 10 and 15 properly performed
repetitions to muscle fatigue.
Resistance Training for Children

Increase the weight
load by 1 to 3 pounds
whenever 15
repetitions can be
completed in good
form.
Resistance Training for Children

Make sure young people perform every
repetition through a full ROM, from a
position of comfortable muscle stretch to a
position of complete muscle contraction.
Resistance Training for Children

Have them perform every repetition with
controlled movement speed, taking
approximately two seconds for each lifting
action, and two to three seconds for each
lowering action.
Resistance Training for Children


Train youth two or
three non-consecutive
days per week.
For children actively
involved in sports, a
single weekly training
session should be
sufficient.
Resistance Training for Children
Progress gradually and consistently.
 This can be facilitated by recording every
training session on simplified workout
cards.

Resistance Training for Children

Include aerobic activity and flexibility
exercises in every training session, using
group games whenever possible to enhance
student involvement and enjoyment.
Resistance Training for Children
Provide competent instruction and
supervision by qualified adults throughout
every exercise class.
 For best results, try not to exceed a ratio of
five children to one adult instructor.


Wescott & Faigenbaum 2001 Fitness Management.
Resistance Training for Older
Adults

The primary goal of resistance training is to
develop sufficient muscular fitness so that
older people may carry out daily activities
without undue stress or fatigue and retain
their functional independence.
Resistance Training for Older
Adults

The general guidelines for resistance
training programs for older adults are
similar to those recommended by the
ACSM for apparently healthy adults and
children who are beginning a resistance
training program.
Resistance Training for Older
Adults
However, some additional guidelines and
precautions are recommended:
 During the first 8 weeks of training, use
minimal resistance (30 to 50% 1-RM) for
all exercises.

Resistance Training for Older
Adults

Instruct older adults about proper
weightlifting and breathing techniques.
Resistance Training for Older
Adults

Trained exercise leaders, who have
experience working with older adults,
should closely supervise and monitor the
client’s weightlifting techniques and
resistance training during the first few
sessions.
Resistance Training for Older
Adults

Prescribe multi-joint, rather than single
joint, exercises.
Resistance Training for Older
Adults
Use exercise machines to stabilize body
position and control the range of joint
motion.
 Avoid using free weights with older adults,
unless they are accustomed to using free
weights.

Resistance Training for Older
Adults

Each exercise session should be
approximately 20 to 30 minutes and should
not exceed 60 minutes.
Resistance Training for Older
Adults
Older adults should rate their perceived
exertion (RPE) during exercise.
 RPEs should be between 12 and 13
(somewhat hard).

Resistance Training for Older
Adults

Allow at least 48 hours of rest between
exercise workouts.
Older Adults

For improvement in muscular strength and
hypertrophy, the use of both multiple- and
single-joint exercises (perhaps machines
initially with progression to free weights
with training experience) with slow to
moderate lifting velocity, for one to three
sets per exercise with 60-80% 1RM for 8-12
repetitions with 1-2 minutes of rest in
between sets is recommended.
Resistance Training for Older
Adults

Never allow arthritic clients to lift weights
when they are actively experiencing joint
pain or inflammation.
Resistance Training for Older
Adults

When returning to resistance training
following a lay-off of more than one month,
start with a low resistance that is less that
50% of the weight that the individual was
lifting prior to the lay-off.