Training methods to develop strength and power
This post is a follow-up to the post on Preventing Falls through Increased Strength and Power. It is my recommendation that you read that post prior to reading this one.
Many researchers have performed studies on various age groups to discover which methods are best to develop strength and power in older persons, over 50 years of age. Method factors include sets, repetitions, weight or resistance, 1 RM percentage, speed, and intensity. As there are variations in all the studies, I have narrowed it down to a few methods that will work to accomplish the goal of reducing fall risk, address the basics of strength and power training, and hopefully motivate you to be engaged in prevention and help others to do the same.
Let’s review some of the concepts and terminology associated with strength and power training:
Sets
This is the number of times a person will perform a certain exercise, like sit to stands or knee extensions or biceps curls. It usually varies between 1 set to 3 sets.
Repetitions
This is the number of times an exercise will be repeated during a set. It usually varies between 8 repetitions to 15 repetitions but may go as high as 20 or more repetitions depending upon the muscle group and whether a person is trying to increase strength or endurance.
Weight or resistance
The equipment that is available to the reader will determine whether the term weight or resistance is used. If fitness equipment, dumbbells, or a weighted vest are available, then weight is the term I use. If the person is using resistance bands, pneumatic resistance machines, or just body weight, then the term resistance may be used. The terms are often interchangeable and used as a measure of how much work or force is being done.
1 RM
The term 1RM (One Repetition Maximum) is often seen and refers to a one repetition maximum or the most weight or resistance a person can move one time. Many programs will establish a percentage of the 1RM for the participant to develop strength or power over time. The percentage usually ranges between 40% and 90% for the average person. The lower percentage resistance is often used for power training because the person is attempting to move the resistance as quickly as possible on the first movement, while percentages of 60% to 90% are used for strength training and will require slower lifting speeds for control and safety.
As explained above, the term 1RM is commonly seen in the strength literature and is one way to determine one’s maximal strength for a certain muscle group or body part. Once a person knows his or her 1RM, a percentage can be calculated as to how much weight or resistance should be used to achieve one’s goals; for example, to strengthen the quadriceps (front thigh muscles), a knee extension machine may be used. If a person lifts 100 lbs. (45 kgs.) one time, then 50% would be 50 lbs. (22.5 kgs.).
A percentage can correlate with the “Rating of Perceived Exertion table” below:
Frequency/Speed
The minimum times per week that an exercise should be performed is, of course, one. The recommended times per week varies between 1-3 times. A person’s current level of activity and personality may determine which is best for that person. One study showed the benefits of exercising two times per week for at least three months to develop sufficient strength and power to prevent falls. Then if desired, the frequency can be reduced to one time per week to maintain strength and power gains.
Just a side note: if a person is trying to shed a few pounds, then endurance activities such as brisk walking, riding a bike, or other aerobic activities will need to be performed three to six times per week to “burn the extra calories.”
Intensity
Rating of Perceived Exertion (RPE) is a scale used to help a person or evaluator know how difficult the exercise being performed is or should be. A modified scale has been developed which ranges from 0-10. Sedentary persons should begin exercising at the lower rate of perceived exertion (intensity) for at least two weeks to avoid injury and extreme soreness, then slowly increase the intensity in order to obtain the maximum benefits.
Developing power
When performing an exercise to improve strength or power, the weight or resistance needs to be moved through an available range of motion in one direction and then returned to the starting position while maintaining control: the first motion is known as a concentric contraction or shortening of the muscle fibers, while the return motion involves a lengthening of the muscle, known as an eccentric contraction.
One example is the exercise referred to as knee extensions or “Long Arc Quads,” which is performed in the following manner: sitting on a chair with an ankle weight placed just above the ankle, the person straightens the knee which lifts the weight and lower leg up in front of them; this is the first half of the exercise known as concentric contraction or shortening of the quadriceps muscle on the front of the thigh. The unlocking of the knee and lowering the foot back to the ground is known as the eccentric contraction or lengthening of the quadriceps muscle.
When working to improve power, the first motion (concentric contraction) should be done as quickly as possible, without injury, followed by the second motion (eccentric contraction) which should be done slower, taking 2-3 seconds to return to the starting position.
Getting up from a chair quickly, without using hands to push up, followed by a slow return to sit on the chair is a good exercise to develop power and strength.
Duration of the exercise routine
To date, there are only a few studies that have evaluated the benefits of strength and power training for 12 months or more. The benefits are amazing when a person persists for more than 12 months, such as improved bone health, cardiovascular health, mental health, and muscle health. Therefore, in order to determine which method to use, I have taken a combination of the best methods and principles in hopes that you will use them for a lifetime rather than as a short-term solution.
Don’t Expect Instant Results
Multiple research studies involving older adults have revealed that no significant changes in power were detected in the first four weeks of exercise; however, there were positive results measured and recorded after eight weeks of power training.
Duration Considerations
Consider the long term-benefits discovered by several research groups who conducted a strength and power training program for 12 months involving older adults. The benefits included increased bone density in the wrists, hips, and spine; improved neuromuscular activation (reaction times); overall improved balance; and therefore, a decrease in the risk of falls.
Another group of researchers discovered that a minimum of 18-24 months was needed to affect a positive change in bone mineral levels to reverse osteoporosis. For those with osteoporosis, this is great news. If you do not suffer from osteoporosis, exercising consistently for more than one to two years will help you prevent it.
Variation to maintain gains
As strength and power increase, the body will need variation of methods to continue improving. I have several patients who have discovered the benefits of varying their exercise routine every four months in order to stimulate both the body and mind. They vary the type of exercises they do, the equipment they use, and the location where they exercise in order to avoid boredom, burn-out, and thus discontinue exercising.
If you have not participated in a regular exercise routine during the last three months, pick one method and complete it for three months before modifying it. The need to be consistent is critical in order to develop strength and power. Being consistent also helps to develop a habit of exercising which will be equally as important as developing strength and power. Likewise, if you have been sedentary for more than three months, studies show that developing power is more important than developing strength. Therefore, lighter weight and quicker movements are recommended for the first three months. If you are moderately active, then I would recommend working on both strength and power.
It is my hope that each reader will consider making exercise a part of their lives for the rest of their lives. A solid start and a plan to maintain the exercise routine is essential to realize this goal and working toward long-term increased health.
Body mechanics for the trunk, hips, and legs
Proper body alignment is essential to avoid injury to tissues and joints. A common mal-alignment we see in the clinic results from weakness in the trunk, hips and thighs, and lack of awareness of body position. When performing a sit to stand or leg press on a machine, it is essential to keep the knees in alignment with the hips and ankles. We often see the patient’s knees veer inward toward each other during the exercise. This can cause excessive strain on the knee joint, including the knee cap, resulting in knee pain if not corrected. We recommend that patients do the sit to stand exercise at home in front of a mirror to identify if the knees are in alignment during the exercise.
Another common error is attempting to lift weights that are too heavy or exercising with resistance that is too great, causing compensatory movements that can lead to injury. Likewise, excessive muscle soreness may occur 24-48 hours after the exercise when too much weight/resistance is used.
Learning to adjust an exercise according to your physical impairments; such as osteoarthritis of the feet, knees, hips, and back can make all the difference in your success. Studies show that if you suffer from osteoarthritis, light exercise is usually very beneficial and may include pool/aquatics activities, walking 10-30 minutes as tolerable (using a cane or walker if necessary), stationary biking (recumbent bikes are comfortable for most people), elliptical machines, light to moderate resistance machines, Tai Chi, and stretching, just to name a few.
The suggested guidelines that follow can be helpful when beginning your exercise program to prevent injuries when first starting an exercise routine.
Suggested guidelines when beginning your exercise program
Closing Thoughts
Get Started.
Be among those that have chosen to start a sustainable exercise routine that will develop strength and balance to prevent falls and enable to live the life that you planned on during your silver and golden years.
Let me show you how.
Not sure if you are at risk for falls? Take our balance-killer quiz to get a better idea.
