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The Importance of Training for Power in the Senior Population

by Allen Hedrick, MS, CSCS,*D, FNSCA
Personal Training Quarterly July 2025
Vol 11, Issue 4

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This article provides considerations to counteract the decline of muscular fitness in older adults.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

 

Related Reading

Barbosa, A, Santarem, J, and Filho, W. Effects of resistance training on the sit-and-reach test in elderly women. Journal of Strength and Conditioning Research 16(1): 14-18, 2002.

Bertain, R, Campos, G, Perseguin, D, Bonardi, J, Ferriolli, E, Moriguti, J, and Lima, N. Resistance exercise training is more effective than aerobic training in reducing blood pressure during sleep in hypertensive elderly patients. Journal of Strength and Conditioning Research 32(7): 2085-2090, 2018.

Capanema, B, Franco, P, Rodriques, P, and Mazo, G. A collective review of the research on training the oldest-old. Journal of Strength and Conditioning Research 44(6): 94-115, 2022.

Christopher, A, Knight, C, and Marmon, A. Neural training for quick strength gains in the elderly: Strength as a learned skill. Journal of Strength and Conditioning Research 22(6): 1869-1875, 2008.

Fragala, M, Cadore, E, Dorgo, S, Izquierdo, M, Kraemer, W, Peterson, M, and Ryan, E. Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8): 2019-2052, 2019.

Gallardo-Meza, C, Simon, K, Bustamante-Ara, N, Ramirez-Campillio, R, Garc’ia-Pinillos, F, Keogh, J, and Izquierdo, M. Effects of 4 weeks of active exergames training on muscular fitness in elderly women. Journal of Strength and Conditioning Research 36(2): 427-432, 2022.

Graef , F, Pinto, R, De Lima, W, and Kruel, L. The effects of resistance training performed in water on muscle strength in the elderly. Journal of Strength and Conditioning Research 24(11): 3150-3156, 2010.

Lemos, A, Sima, O, Polito, M, Salles, B, Rhea, M, and Alexander, J. The acute influence of two intensities of aerobic exercise on resistance training performance in elderly women. Journal of Strength and Conditioning Research 23(4): 1252-1257, 2009.

Lixandra, M, Damas, F, Chacon-Mikahil, M, Cavaglieri, C, Ugrinowitsch, C, Bottaro, M, et al. Time course of resistance training-induced muscle hypertrophy in the elderly. Journal of Strength and Conditioning Research 30(1): 159-163, 2016.

Marques, M, Izquierdo, M, and Pereira, A. High-speed resistance training in elderly people: a new approach to counteracting age-related functional capacity loss. Strength and Conditioning Journal 25(2): 23-29, 2013.

Nascimento, M, Nunes, J, Pina, F, Ribeiro, A, Carneiro, N, Venturini, D, et al. Comparison of 2 weekly frequencies of resistance training on muscular strength, body composition, and metabolic biomarkers in resistance-trained older women: Effects of detraining and retraining. Journal of Strength and Conditioning Research 36(5): 1437-1444, 2022.

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REFERENCES

  1. Barbosa, A, Santarem, J, and Filho, W. Effects of resistance training on the sit-and-reach test in elderly women. Journal of Strength and Conditioning Research 16(1): 14-18, 2002.
  2. Bertain, R, Campos, G, Perseguin, D, Bonardi, J, Ferriolli, E, Moriguti, J, and Lima, N. Resistance exercise training is more effective than aerobic training in reducing blood pressure during sleep in hypertensive elderly patients. Journal of Strength and Conditioning Research 32(7): 2085-2090, 2018.
  3. Cannataro, R, Cione, E, Bonilla, D, Cerullo, G, Angelini, F, and D’Antona, G. Resistance training in the elderly: A useful tool against sarcopenia. Sport and Exercise Nutrition 4, 2022.
  4. Capanema, B, Franco, P, Rodriques, P, and Mazo, G. A collective review of the research on training the oldest-old. Journal of Strength and Conditioning Research 44(6): 94-115, 2022.
  5. Christopher, A, Knight, C, and Marmon, A. Neural training for quick strength gains in the elderly: Strength as a learned skill. Journal of Strength and Conditioning Research 22(6): 1869-1875, 2008.
  6. Fragala, M, Cadore, E, Dorgo, S, Izquierdo, M, Kraemer, W, Peterson, M, and Ryan, E. Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8): 2019-2052, 2019.
  7. Gallardo-Meza, C, Simon, K, Bustamante-Ara, N, Ramirez-Campillio, R, Garc’ia-Pinillos, F, Keogh, J, and Izquierdo, M. Effects of 4 weeks of active exergames training on muscular fitness in elderly women. Journal of Strength and Conditioning Research 36(2): 427-432, 2022.
  8. Graef , F, Pinto, R, De Lima, W, and Kruel, L. The effects of resistance training performed in water on muscle strength in the elderly. Journal of Strength and Conditioning Research 24(11): 3150-3156, 2010.
  9. Kraemer, W. Personal correspondence. July, 2024.
  10. Kutcher, M. How to get strong and stay strong over 60. Retrieved June 2024 from https://morelifthealth.com/articles/stregnth-training-Guide.
  11. Lemos, A, Sima, O, Polito, M, Salles, B, Rhea, M, and Alexander, J. The acute influence of two intensities of aerobic exercise on resistance training performance in elderly women. Journal of Strength and Conditioning Research 23(4): 1252-1257, 2009.
  12. Lixandra, M, Damas, F, Chacon-Mikahil, M, Cavaglieri, C, Ugrinowitsch, C, Bottaro, M, et al. Time course of resistance training-induced muscle hypertrophy in the elderly. Journal of Strength and Conditioning Research 30(1): 159-163, 2016.
  13. Marques, M, Izquierdo, M, and Pereira, A. High-speed resistance training in elderly people: a new approach to counteracting age-related functional capacity loss. Strength and Conditioning Journal 25(2): 23-29, 2013.
  14. Nascimento, M, Nunes, J, Pina, F, Ribeiro, A, Carneiro, N, Venturini, D, et al. Comparison of 2 weekly frequencies of resistance training on muscular strength, body composition, and metabolic biomarkers in resistance-trained older women: Effects of detraining and retraining. Journal of Strength and Conditioning Research 36(5): 1437-1444, 2022.
  15. Orsatto, L, Cadore, E, Anderson, L, and Diefenthaeler, F. Why fast velocity resistance training should be prioritized for elderly people. Strength and Conditioning Journal 41(1): 105-114, 2019.
  16. Roetert, P. Stand up for independence. Strength and Conditioning Journal 26(4): 44-45, 2004.
  17. Vechin, F, Libardi, C, Damas, F, Lixandra, M, Berton, R, Tricoli, V, et al. Journal of Strength and Conditioning Research 29(4): 1071-1076, 2015.
About the author

Allen R. Hedrick, MA, CSCS, RSCC*E, FNSCA

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Allen Hedrick retired in 2020 from the role of Head Strength and Conditioning Coach at Colorado State University-Pueblo, in Pueblo, CO. Previously, He ...

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