Devise a 4 week resistance training program for John, 70. John has never done any resistance training before but has cycled 20km on 3 days of the week for the past decade. He has noticed that his leg and upper body strength is declining and he wants to arrest this if possible.
Follow Dr Westcott’s recommendations when devising the program.
Be sure to indicate sets, reps and load for resistance exercises and frequency, intensity, time and type for cardio
After physician’s clearance, Test the waters. What CAN he do, comfortably,as a starting point? Weight bearing, balance and flexibility would be my focus. Farmers walk and machine based upper body movements, light to start. Balance training: “pause steps” (forward walking with pause on one foot with each step). Do some “Get-ups” (have client lie supinated on a pad and on command, have client rise to standing as quickly as possible). If necessary, provide hand-holds (stool or chair) to start. Increase sets slowly. Start with shortened session time to judge endurance. I often work with +70 year olds who surprise me with what they can do. BTW… I’m heading quickly to that 70 year old mark. I will be 67 years old this April.