Skip Navigation Links



    Learn More     Subscribe    
Join Now!      Login
Vitamin D Poll
Are you currently taking a Vitamin D supplement?
eeping Fit

Strength Training For Seniors: The Facts

© Wayne L. Westcott PhD

The following is one in an ongoing series of columns entitled Keeping Fit by Wayne L. Westcott PhD. View all columns in series

The basic fitness program was offered in a separate and carefully supervised exercise room. Classes were held almost every hour throughout the day, and typically had six participants with two instructors. All class members were assessed for bodyweight, body composition, fat weight, lean (muscle) weight, systolic blood pressure, and diastolic blood pressure before and after the two-month training period.

Bodyweight and Body Composition Changes
The 1,132 basic fitness program participants included 238 young adults (21 to 40 years), 552 middle-aged adults (41 to 60 years), and 341 senior adults (61 to 80 years). As shown in Table 1, all three age groups started the program with similar bodyweights (172.7 lbs. to 179.9 lbs.) and percent fat readings (25.6% to 27.2%).

Table 1. Changes in bodyweight and body composition for young, middle-aged and older program participants(N=1132).

Age Body Weight Pre (lbs.) Body Weight Post (lbs.) Body Weight Change (lbs.) Percent Fat
Pre (%)
Percent Fat
Post (%)
Percent Fat Change (%) Fat Weight Pre (lbs.) Fat Weight Post (lbs.) Fat Weight Change (lbs.) Lean Weight Pre (lbs.) Lean Weight Post (lbs.) Lean Weight Change (lbs.)
21-40 years
176.5 173.9 -2.6 27.2 24.9 -2.3 49.1 44.2 -4.9 127.4 129.7 +2.3
41-60 years (N=553) 179.9 177.9 -2.0 27.0 24.9 -2.1 48.9 44.5 -4.4 130.8 133.1 +2.3
61-80 years (N=341) 172.7 171.0 -1.7 25.6 23.6 -2.0 44.7 40.6 -4.1 128.0 130.4 +2.4

The bodyweight and body composition changes were comparable for the young, middle-aged and senior adults. As presented in Table 1, the 21 to 40 year olds lowered their bodyweight by 2.6 pounds and their percent fat by 2.3%. The 41 to 60 year olds decreased their bodyweight by 2.0 pounds and their percent fat by 2.1%. The 61 to 80 year olds reduced their bodyweight by 1.7 pounds and their percent fat by 2.0%.

Changes in fat weight and lean weight were also similar for the three age groups. The 21 to 40 year olds lost 4.9 pounds of fat weight and added 2.3 pounds of lean weight. The 41 to 60 year olds lost 4.4 pounds of fat weight and added 2.3 pounds of lean weight. The 61 to 80 year olds lost 4.1 pounds of fat weight and added 2.4 pounds of lean weight, for a 6.5 pound change in their body composition (see Table 1).

Add your comment   CONTINUED      Previous   1  2  3  4  5  Next   
About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth......more
Share   Facebook   Buzz   Delicious   Digg   Twitter  
From Our Sponsor
Featured Events
Wellness Inventory Certification Training - Level I
     February 18-May 20, 2014
     Los Angeles, CA USA
Additional Calendar Links
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us

Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.