Benefits
• Body Composition
• Resistance training increases lean
body mass. Lean mass is
metabolically active tissue that
can promote an increase in
metabolism which can lead to
weight loss.
• Blood Pressure
• Although both systolic and
diastolic blood press increases
during training, chronic resistance
training can significantly lower
blood pressure which results in a
reduced risk for a heart attack and
stroke.
• Bone Density
• Research shows that chronic
resistance training increases bone
mineral density which leads to a
lower risk for osteoporosis.
• Posture and Flexibility
• Proper resistance training, which
includes training through a full
range of motion and exercising
reciprocal muscle groups can
improve posture and flexibility.
This can lead to a reduction in
joint pain especially in the lower
back.
Overload Principle
 The overload principle states that in
order for adaption or improvement to
take place, stress must be placed on
one’s muscle(s) beyond what he or she
is accustomed to. In order to improve,
you MUST experience discomfort.
FITT Principle for Older Adults




Frequency- 2 to 3 days per week
Intensity- 1 set of 10 to 15 reps
Time- 8 to 10 general exercises
Type- Free weights, machines, ect.
Safety
• Breathing
• Avoid valsalva maneuver
• Do not force
attempt to exhale
while mouth and
nostrils are closed
• Exhale on the concentric
(doing the work)
contraction and inhale on
the eccentric (usually
working with gravity)
contraction.
• Always warm-up
• Warming up delivers
oxygen and nutrients to
skeletal muscles and can
help to prevent injury.
• Emphasize range of motion
• Complete exercises to full
joint R.O.M. while avoiding
hyperextension or
hyperflexion.
• Use a spotter
• Always have an exercise
partner on hand to assist in
spotting when using
weights of any kind.
Matthew Welte
Citations
Winters-Stone KM, J Dobek, L Nail, JA Bennett , MC Leo, A Naik, and A Schwartz. "Strength training stops bone loss and builds muscle in postmenopausal breast cancer survivors: a randomized, controlled trial.."
Breast Cancer Research Treatment (2011): 447-456. PubMed. Web. 12 Nov 2012.
Hagerman , FC, SJ Walsh, RS Staron, RS Hikida, RM Gilders, TF Murray , and K Toma. "Effects of high-intensity resistance training on untrained older men. I. Strength, cardiovascular, and metabolic responses.."
Journal of Gerontology 7.55 (2000): 336-46. PubMed. Web. 09 Nov 2012.
Lovell, DI, R Cuneo, and GC Gass. "Resistance training reduces the blood pressure response of older men during submaximum aerobic exercise.." Blood Pressure Monitoring 4.14 (2009): 137-77. PubMEd. Web. 09
Nov 2012.