Senior Bodybuilding

DEFINITION

Senior bodybuilding can mean different things to different people.

• Working out with the aim of participating in bodybuilding competitions for the more senior individual.
• Exercising for health, quality of life and possibly appearance.

The former is outside the scope of this page but further information can be found in the bodybuilding section.

However fit and healthy you feel yourself to be, always seek the opinion and advice of a medical professional before embarking on an exercise and workout routine.

BENEFITS OF  SENIOR BODYBUILDING

1) Health

Many of the problems associated with getting older (e.g. infirmity, medical issues) can be mitigated or even avoided, if proper exercise is continued or started.

2) Daily Living

Senior bodybuilding can, if properly done, maintain and increase a person's flexibility and muscle and joint strength. This will greatly assist the ability to perform daily activities in an independent manner. The effect of independence on state of mind, outlook and quality of life is priceless.

3) Appearance

Wishing to look good would be desired by most people, whatever their age. Why should seniors think any different. Living with something does not mean the same as being satisfied with it. 

THE HOW, WHERE & WHEN OF
SENIOR BODYBUILDING

When speaking of senior citizens, I am referring to people who are approaching or are over 60 years of age i.e. born in the 1930's - 1950's period. 

Although the lifestyles were much healthier back then (diet, everyday exercise, leisure etc), many seniors possibly have not strenuously exerted themselves for several or many decades. 

As the period since such exertion lengthens, workouts should have

• "easier" starting points
• slower and more gradual/careful progression

The heart, lungs, joints, muscles and tendons/ligaments need to be coaxed  rather than shocked.

METHODS

The focus of workouts should be on improving a person's

• Useable strength, muscle and flexibility in natural daily movements - stooping down to pick up items, arising from chairs, climbing stairs, putting things on shelves above head height etc. These movements are the same as practised by gym goers but with different names (i.e squatting/deadlifting, step machines, shoulder/military press).
• Cardiovascular Fitness - briskly walking is much more preferable than shuffling along.
• Posture - moving upright has benefits other than appearance. Breathing and back pain are improved.
• Stability & Balance - being shaky on one's feet can lead to a fall which often leads to a downward spiral in health and quality of life. After building a strength base on 2 feet, uni-lateral exercise can be incorporated gradually.

The equipment section provides information on various means achieving these objectives with various degrees of success. 

Resistance machines are widely available but in my opinion are ineffective for training all the objectives. I believe the best and most functional results are obtained via

• scaleable bodyweight movements

in combination with

• suspension training equipment
• resistance tubing & bands (smooth variable assistance or resistance)

WORKOUT LOCATIONS

Many older people have a poorer financial situation than younger people which will limit where they can train. Gym memberships may be beyond their means but the following are options

• Home workouts
• Social centers providing group workouts
• Parks etc

TRAINING FREQUENCY, TIMING & DURATION

Senior citizens usually have more control over how they spend their time with fewer demands on what they do and when (allowing for such things as assisting with school drop offs and collections).

Many wake up early due to altered sleep patterns or a habit acquired over their working life. This provides an ideal time to do some exercise. Working out before eating breakfast can have many health benefits. The most important point however, is to train at the time(s) which will encourage you to continue to exercise so that it becomes a habit.

It would probably be better (certainly at the outset of training) to have frequent, short workouts spread over the day to avoid over exertion. Over time you will learn more about your mind and body as to how, when and where to workout.

SENIOR BODYBUILDING - CONCLUSION

The guidelines for effective and productive workouts underlying my whole approach :

1) 80/20 Rule - Multi-joint natural movements working as much of the body as possible as a unit

2) Safe & correct progression

3) Injury avoidance

apply even more to senior citizens. 

1. The consequences of getting it wrong are far more negative
2. The benefits on quality of life of getting it right are enormous

As stated above I feel these 2 points are best achieved via

• scaleable bodyweight movements

in combination with

• suspension training equipment (providing scaleability)
• resistance tubing & bands (smooth variable assistance or resistance)

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E-ZINE

Periodically we publish and distribute an E-zine covering amongst other things, topics which people have specifically requested.

If you would like to receive information which

• is of particular interest to you
• has been requested by others in case it may be of benefit to you

please complete the email subscription form in the left hand column.

Site under construction - apologies for any gaps or apparent inconsistencies. In time as more information is added the whole site should "hang together".

Initially the focus will be on general information which should assist with achieving results regardless of the approach you take in working out.

Later I will provide more detailed information.