40. Strength Training for Older Adults
12/06/24 • 65 min
In this episode of 'Lifting, Running, and Living,' Kelly starts with updates about her new gym additions and joining a commercial gym due to foot pain and the benefits of cross-training.
Meanwhile, JK provides insights on the retail industry's holiday season and his fat loss phase progress, along with his r(ese)t program that starts soon.
The main topic of discussion focuses on the importance of strength training for older adults, drawing from an NSCA paper and personal training experiences.
Kelly and JK emphasize individualized and periodized training programs, compound movements, power exercises, and balance work, debunking common fitness myths and encouraging older adults not to fear heavier weights.
They also touch on mobility and everyday functional movements that can help improve quality of life as one ages.
00:00 Introduction and Episode Kickoff
01:02 Gym Updates from Kelly
03:37 Joining a Globo Gym
06:00 December Bingo Challenge
08:48 JK's Holiday Season and Fat Loss Journey
14:29 Nine Week Reset Program
18:44 Starting Strength Training Later in Life
28:18 Diving into Resistance Training
29:17 The Importance of Resistance Training for Older Adults
30:54 Challenges and Misconceptions in Strength Training
34:29 Implementing Strength Training for Older Adults
40:27 Practical Strength Training Tips
45:57 Case Studies and Real-Life Applications
01:03:06 Final Thoughts and Recommendations
Links:
r(ese)t program: https://drive.google.com/file/d/1he-JAI9JsjnzcGaKWa31vZEJpKL-ZSpg/view?usp=drive_link
Follow the pod at @liftingrunninglivingpod
Email us at [email protected]
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
In this episode of 'Lifting, Running, and Living,' Kelly starts with updates about her new gym additions and joining a commercial gym due to foot pain and the benefits of cross-training.
Meanwhile, JK provides insights on the retail industry's holiday season and his fat loss phase progress, along with his r(ese)t program that starts soon.
The main topic of discussion focuses on the importance of strength training for older adults, drawing from an NSCA paper and personal training experiences.
Kelly and JK emphasize individualized and periodized training programs, compound movements, power exercises, and balance work, debunking common fitness myths and encouraging older adults not to fear heavier weights.
They also touch on mobility and everyday functional movements that can help improve quality of life as one ages.
00:00 Introduction and Episode Kickoff
01:02 Gym Updates from Kelly
03:37 Joining a Globo Gym
06:00 December Bingo Challenge
08:48 JK's Holiday Season and Fat Loss Journey
14:29 Nine Week Reset Program
18:44 Starting Strength Training Later in Life
28:18 Diving into Resistance Training
29:17 The Importance of Resistance Training for Older Adults
30:54 Challenges and Misconceptions in Strength Training
34:29 Implementing Strength Training for Older Adults
40:27 Practical Strength Training Tips
45:57 Case Studies and Real-Life Applications
01:03:06 Final Thoughts and Recommendations
Links:
r(ese)t program: https://drive.google.com/file/d/1he-JAI9JsjnzcGaKWa31vZEJpKL-ZSpg/view?usp=drive_link
Follow the pod at @liftingrunninglivingpod
Email us at [email protected]
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
Previous Episode
39. Breaking Down Physical Therapy vs. Personal Training
Welcome back to 'Lifting, Running, and Living' with your favorite coaches, Kelly and JK. In Episode 39, Kelly shares her experience with her recent 5K race amidst dealing with plantar fascia pain, and JK shares his experiences with joining a local run club.
Dive into the core discussion on the crucial differences between physical therapists and personal trainers. Learn about the significance of diagnosis, treatment, and the educational requirements that set these professions apart.
They also share personal anecdotes about working around injuries and the significance of specialized training.
Plus, stay tuned for an upcoming episode on the benefits of strength training as we grow older. Don't forget to leave your questions and suggestions for future episodes!
00:00 Introduction and Episode Kickoff
00:23 Kelly's 5K Race Update
01:06 Running with Plantar Fascia Pain
01:33 Race Day Decisions and Strategy
05:15 Post-Race Reflections and Recovery
07:13 Pumpkin Pie and Supplements
09:05 Flu and COVID Shots
13:13 Run Club Experience
28:28 Listener Questions: PT vs Trainer
31:14 Understanding the Term 'PT' in Different Regions
31:53 Clarifying the Roles of Physical Therapists and Personal Trainers
33:14 Diagnosing and Treating Injuries: The Role of Physical Therapists
36:15 The Importance of Referrals and Communication
38:52 Addressing Pain and Injury in Training
49:19 The Educational Pathways of Physical Therapists vs. Personal Trainers
54:36 Specializations Within Personal Training
57:23 Finding the Right Trainer for Your Needs
01:03:16 Strength Training for Older Adults
01:09:36 Conclusion and Listener Engagement
Follow the pod at @liftingrunninglivingpod
Email us at [email protected]
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
Next Episode
41. The Power of Perception in Fitness and Health
This week Kelly and JK discuss the importance of mental strength in fitness, underscored by a recent study highlighted in Psychology Today. The study reveals how beliefs about genetic predisposition can significantly impact physical performance and physiology in exercise and eating.
The conversation also touches on how medical professionals should communicate genetic risk to patients and relates these findings to everyday life, including personal anecdotes and experiences.
The episode wraps up with fun mentions of reality TV and plans for future episodes, including another 'Take it or leave it' segment.
00:00 Introduction and Episode Kickoff
00:23 Kelly's Holiday Trip Recap
03:14 Family Fitness and Gifts
06:27 Birthday Celebrations and Running at Sea Level
07:53 Cross Training and Gym Experiences
11:32 Run Club Commitment
14:36 Nine Week Reset Program
16:40 Holiday Stress and Year-End Reflections
21:06 Genetic Risk and Its Impact on Fitness
26:02 The Power of Perception in Exercise
27:56 The Impact of Belief on Physiology
30:33 Exploring the Role of GLP-1 in Nutrition
34:14 Mental Performance and Genetic Information
37:52 Personal Stories and Reflections
39:31 The Influence of Perception on Performance
46:32 Parenting and Perception
53:40 Concluding Thoughts and Reflections
Links:
- https://www.psychologytoday.com/intl/blog/brainstorm/201901/learning-one-s-genetic-risk-might-affect-eating-and-exercise
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6874306/
- https://peteweishaupt.medium.com/behavior-before-success-5c7fa26a5732
Follow the pod at @liftingrunninglivingpod
Email us at [email protected]
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
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