Recommendations for resistance training for different populations and age groups
The European recommendations for resistance training for different populations and age groups are based on the guidelines provided by the European Society for Cardiology and the American College of Sports Medicine. Resistance training recommendations can vary based on age, physical ability, and health status. Here are some general guidelines:
Children and Adolescents
- Children and adolescents: Resistance training can be safe and effective for children and adolescents when properly supervised. The American College of Sports Medicine recommends that children and adolescents engage in resistance training 2-3 times per week, with an emphasis on technique and form rather than heavy weights. Exercises should be appropriate for the individual’s age and development level.
The general recommendations for children (6-12) are:
- Resistance training should be supervised by a qualified instructor or coach.
- Focus on bodyweight exercises and light resistance, such as resistance bands or medicine balls.
- Emphasize proper technique and form.
- Avoid heavy weights or maximal lifts.
- Encourage children to have fun and enjoy the process of learning new exercises.
The general recommendations for adolescents (13-18) are:
- Resistance training should be supervised by a qualified instructor or coach.
- Focus on exercises that target major muscle groups, such as squats, lunges, and push-ups.
- Emphasize proper technique and form.
- Gradually increase resistance and intensity over time.
- Encourage adolescents to incorporate resistance training into a well-rounded fitness program that includes aerobic exercise and flexibility training.
Resistance training recommendations can vary based on age, physical ability, and health status
Adults
- Adults (19-64): The American College of Sports Medicine recommends that adults engage in resistance training 2-3 times per week, with a focus on all major muscle groups. Exercises should be challenging but not to the point of fatigue, with 8-12 repetitions per set. The weight used should be appropriate for the individual’s fitness level and gradually increase over time.
Considerations for this group:
- Use a variety of equipment, including free weights, resistance bands, machines, or bodyweight exercises.
- Aim to perform resistance training exercises 2-3 times per week.
- Target major muscle groups, including the chest, back, legs, arms, and core.
- Gradually increase resistance and intensity over time.
- Allow for adequate recovery time between workouts.
- Incorporate a variety of exercises to avoid boredom and plateaus.
Older adults
- Older adults (65+): Resistance training can be particularly beneficial for older adults, as it can help to improve muscle strength and balance, reduce the risk of falls, and improve the overall quality of life. The American College of Sports Medicine recommends that older adults engage in resistance training 2-3 times per week, with a focus on all major muscle groups. Exercises should be challenging but not to the point of fatigue, with 10-15 repetitions per set. The weight used should be appropriate for the individual’s fitness level and gradually increase over time.
Considerations for this group:
- Begin with light resistance and gradually increase as strength improves.
- Focus on exercises that target major muscle groups, as well as those that improve balance and flexibility, such as standing on one leg or doing chair yoga.
- Use resistance bands or machines if free weights are too challenging.
- Allow for adequate recovery time between workouts.
- Incorporate functional movements that mimic daily activities, such as lifting groceries or climbing stairs.
Individuals with chronic conditions
- Individuals with chronic conditions: Resistance training can be safe and effective for individuals with chronic conditions, such as arthritis, diabetes, and heart disease. However, it is important to consult with a healthcare provider before beginning a resistance training program. The American College of Sports Medicine recommends that individuals with chronic conditions engage in resistance training 2-3 times per week, with a focus on exercises that are safe and appropriate for their condition.
Considerations for this group:
- Modify exercises as needed to accommodate any limitations or restrictions.
- Gradually increase resistance and intensity over time.
- Incorporate exercises that target specific areas affected by the condition, such as joint-friendly exercises for people with arthritis.
- Monitor symptoms during exercise and adjust as needed.
Athletes
- Athletes: Resistance training can be an important component of an athlete’s training program, as it can help to improve muscular strength and power. The type and frequency of resistance training will depend on the specific sport and the athlete’s goals, but the American College of Sports Medicine recommends that athletes engage in resistance training at least 2-3 times per week.
Considerations for this group:
- Use a periodized training plan that includes a progression of exercises, sets, and reps over time. The plan should be specific to the athlete’s sport, position, and individual needs.
- Focus on compound exercises such as squats, deadlifts, bench press, and pull-ups. These exercises recruit multiple muscle groups and are more effective at building overall strength and power.
- Use proper techniques to minimize the risk of injury and maximize the benefits of training. A qualified coach can help ensure that athletes are performing exercises correctly and safely.
- Include both strength and power training to improve overall athletic performance.
- Allow for adequate recovery for maximizing the benefits of resistance training.
- Consider the demands of the sport. For example, if you are a football player you may need to focus on exercises that improve upper body strength and power, while a distance runner may benefit from exercises that improve lower body strength and endurance.
Pregnancy
- Pregnancy: Resistance training can be safe and beneficial during pregnancy, but it is important to consult with a healthcare provider before beginning a program. The recommendation is to engage in resistance training 2-3 times per week, with a focus on exercises that are safe and appropriate for pregnancy. Exercises that involve lying on the back or holding the breath should be avoided.
Considerations for this group:
- Avoid exercises that require lying on the back after the first trimester.
- Use light to moderate resistance, and avoid maximal lifts or exercises that require holding the breath.
- Focus on exercises that target major muscle groups and improve posture and balance.
- Stay hydrated and avoid overheating during exercise.
- Listen to your body and modify or skip exercises as needed.
Are there any differences in how male and female exercisers should approach resistance training?
A Systematic Review and Meta-Analysis published in May 2020 conducted to “determine whether there are different responses to resistance training for strength or hypertrophy in young to middle-aged males and females using the same resistance training protocol” concluded the following:
“Given the moderate effect size favouring females in the upper-body strength analysis, it is possible that untrained females display a higher capacity to increase upper-body strength than males. Further research is required to clarify why this difference occurs only in the upper body and whether the differences are due to neural, muscular, or motor learning adaptations. In practice, it is important to know that both males and females can considerably increase muscle strength and size with resistance training. Because there is a paucity of studies comparing multiple resistance training programs between sexes, it is currently difficult to know if exercise prescription should be different between sexes.”
The general principles of resistance training, such as proper technique, periodization, and progressive overload, apply to both male and female exercisers and although there are no major differences in how they should approach resistance training, there are a few things female exercisers may want to take into consideration:
- Injury risk: They may be more prone to certain types of injuries, such as ACL tears, due to anatomical differences and hormonal fluctuations. For example, they tend to have wider hips and a narrower knee-to-hip ratio, which can put them at greater risk for knee injuries. Additionally, hormonal changes during the menstrual cycle can affect their ligaments and tendons, making them more vulnerable to injury during certain phases of their cycle. Therefore, it’s important for them to pay attention to their form and avoid overtraining.
- Training frequency and volume: They may benefit from slightly higher training frequencies and volumes than male exercisers, as they tend to recover faster from training sessions. However, this can vary depending on individual factors such as training experience, age, and overall health.
Adapting resistance training during the menstrual cycle
The menstrual cycle can have an impact on the body and its ability to perform certain physical activities, including resistance training.
There is an increasing interest concerning the impact of the menstrual cycle on training response. Indeed, fluctuations in estrogen and progesterone, during the menstrual cycle regulate protein metabolism and recovery processes in skeletal muscle and may thus impact exercise training-related outcomes.
Some studies have suggested that anaerobic capacity and muscle strength are greatest during the follicular phase of the menstrual cycle, when estrogen levels peak. In addition, some studies indicate that resistance training conducted in the follicular phase of the menstrual cycle (follicular phase-based resistance training) may be superior to luteal phase-based training in terms of enhancing muscle strength and mass.
However, a recent umbrella review of the evidence from meta-analysis and systematic reviews on the influence of the menstrual cycle phase on acute performance and chronic adaptations to resistance training concluded that there is a pattern of poor and inconsistent methodological practices in the literature and it is premature to conclude that short-term fluctuations in reproductive hormones appreciably influence acute exercise performance or longer-term strength or hypertrophic adaptations to resistance training.
The takeaway here is that there is limited and poorly designed research on the topic, and more and better-designed studies are needed to provide specific recommendations for adapting resistance training to the menstrual cycle.
One approach that has been suggested is to vary the intensity and volume of resistance training based on the different phases of the menstrual cycle as follows:
- During the follicular phase (the first half of the cycle), when estrogen levels are rising and progesterone levels are low, energy and strength may be higher, so an increase in the intensity and volume of resistance training may be considered.
- During the luteal phase (the second half of the cycle), when progesterone levels are high, more fatigue and soreness may be experienced, so reducing the intensity and volume of training or incorporating more recovery days may be considered.
It is also important to pay attention to any symptoms that may arise during the menstrual cycle, such as cramps, bloating, or mood changes. These symptoms can affect motivation and ability to perform resistance training, so it may be necessary to adjust the training program accordingly. For example, if you are experiencing severe cramps, you may want to consider a reduction on the intensity and volume of training or opting for low-impact exercises.
Overall, adapting resistance training to the menstrual cycle is a complex topic that requires individualized approaches based on your unique hormonal profile, symptoms, and fitness goals.
Conclusion
In conclusion, resistance training can be beneficial for people of all ages and populations, from children to older adults, athletes to non-athletes. However, it is important to note that these are general guidelines and the ideal resistance training program will depend on an individual’s goals, health status, hormonal profile, physical abilities, as well as the build and structure of an individual’s body.
Remember that It is important to consult with a qualified coach or healthcare professional before starting a resistance training program, especially if you have any injuries, medical conditions or concerns.
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We will be delving into ways to promote muscle health and the benefits of resistance training for overall health and longevity. We will also look at general health guidelines and more.
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