Introduction

In recent years it has been recognized that resistance training (weight training) can have significant health benefits - improved bone density, glucose metabolism, weight control, and preventing lower back problems. Two experts in the field have recently summarized the available guidelines on strength training - e.g. the best type, duration and frequency. It helps to understand a few of the terms used in resistance training: There are 4 variable factors - the number of repetitions of a movement against resistance, the amount of the resistance (usually expressed as the weight moved), the number of sets of repetitions that are done at one session, and the frequency of training.

Repetition maximum (RM)

If a number of separate single movements (a lift, press or curl) are made against increasing amounts of resistance, a point will be reached at which you cannot do a second movement, due to fatigue. This resistance, or weight, is referred to as a one-repetition maximum (1-RM). A weight load producing fatigue on the third repetition would be called a 3-RM.

The greatest gain in strength results from repetitions using a weight producing between 4-RM and 10-RM. Increasing the number of repetitions (by decreasing the weight load) to between 12-RM and 20-RM will improve muscular endurance, rather than strength.

Number of sets

Most studies have shown that, at least for the first few months of resistance training, single set programs are equally effective as multiple set programs. Based on this lack of difference, single set programs are recommended as being less time-consuming, while producing similar health and fitness benefits.

Frequency of training

The rest period between training should be sufficient to allow for muscles to recuperate, whereas too much rest can result in de-training. A frequency of twice a week is quite adequate, but participants who have time and want to achieve maximum benefit may choose to train 3 days a week.

Programs for healthy older persons

Older persons are likely to be more fragile and susceptible to fatigue, bone and joint injury and cardiac complications than younger adults. Therefore their exercise program should have a fairly low intensity (i.e resistance selected to provide 10-RM to 15-RM) and slow progression to higher resistance (e.g. resistance increase every 2 to 4 weeks). Variable resistance machines (e.g. Cybex) are recommended, as being safer than free weights, dumbells, or barbells.

Before starting on a resistance training program, you should consult your physician, to make sure that there are no medical reasons why you shouldn't do some or all of the exercises. After getting the go-ahead, you should go to a a suitably equipped facility (rehabilitation center, fitness center, gymnasium), where trained health professionals can show you the apparatus for each exercise - how it should be set, how the weights are adjusted, etc. They should then show you how to perform each exercise, with attention paid to the correct posture, range of movement, the timing for each part of the movement, and breathing. It is important to have this introduction by an expert, and you should ask a knowledgeable person to check your performance of the whole program from time to time, to avoid risk of injury, or lack of benefit.