Geriatric Fitness — all lessons
Module 1: Foundations
Introduction to geriatric fitness and the specialist’s rolePhysiology of ageing: sarcopenia, dynapenia, osteopeniaAge-related conditions, multimorbidity and frailtyModule 2: Assessment & Screening
Health screening, risk stratification and medicationsFunctional fitness assessment: SFT, SPPB, TUG, gait speed, gripModule 3: Programming
Principles of programming: FITT-VP, progression, periodisationResistance and power training for sarcopeniaCardiovascular and aerobic conditioningBalance, mobility and fall preventionFlexibility, functional mobility and ADL trainingModule 4: Chronic Conditions
Cardiovascular and pulmonary conditions (HTN, CAD, HF, COPD)Metabolic conditions in older adultsMusculoskeletal: osteoporosis, osteoarthritis, joint replacementNeurological and cognitive: Parkinson’s, stroke, MS, dementiaModule 5: Coaching, Safety & Business
Nutrition, hydration and recovery for older adultsBehavioural coaching, communication and adherenceSafety, emergencies and scope of practiceBusiness, settings and career pathwaysCase studies and sample programme templatesResistance and power training for sarcopenia
Evidence-based resistance and power training for older adults — NSCA recommendations, loading, velocity, exercise selection and progression.
Learning objectives
- Apply NSCA resistance training recommendations for older adults
- Programme power training safely
- Select functional exercises
- Progress and monitor
Before this lesson
Why this matters
Strength and power determine whether an older adult can climb stairs, rise from chairs and recover from a trip.
Recommendations [fragala2019]
| Variable | Strength | Power |
|---|---|---|
| Frequency | 2–3 days | 2–3 days (within sessions) |
| Load | ~70–85% 1RM (or RPE 6–8) | ~40–60% 1RM |
| Sets × reps | 1–3 × 6–12 | 1–3 × 6–10, fast concentric |
| Rest | 1–3 min | 1–3 min |
Exercise menu
Sit-to-stand, leg press, step-ups, rows, chest press, farmer’s carry, calf raises, hip hinges.
Progression
Bodyweight → bands → machines/free weights; add speed once technique is good. Multicomponent programmes are recommended [izquierdo2021], targeting sarcopenia [cruzjentoft2019].
Common mistakes and misconceptions
Case study
An 81-year-old progresses from bodyweight chair stands to leg press at 60 kg, performing the concentric phase quickly. Her stair climbing becomes easier.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Resistance and power training for sarcopenia
geriatric exercise specialists and physiotherapists (search)
You will understand: resistance and power training for sarcopenia
Why: Clinician-led content; verify the specific video.
Exercise for healthy ageing
geriatric medicine educators (search)
You will understand: why exercise matters in later life
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. NSCA recommends resistance training for older adults…
2. Power training uses…
3. A functional exercise is…
4. Power is especially important because…
5. Resistance training for older adults is…
Short-answer & application questions
- Design a 12-week strength and power programme.
- Teach fast concentric sit-to-stands.
- Plan progression for a frail client.
Key takeaways
- Resistance training 2–3 days/week, 1–3 sets of 6–12 reps at about 70–85% 1RM builds strength and muscle.
- Power training uses lighter loads (about 40–60% 1RM) moved quickly in the concentric phase.
- Choose functional exercises: sit-to-stand, step-ups, carries, rows, presses.
- Combine with adequate protein intake.
Connected topics
Flexibility, functional mobility and ADL training
geriatric fitnessNutrition, hydration and recovery for older adults
strength conditioningProgram design for resistance training
References
- Fragala MS, Cadore EL, Dorgo S, et al. (2019). Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8):2019–2052. Position stand check pending
- Izquierdo M, Merchant RA, Morley JE, et al. (2021). International exercise recommendations in older adults (ICFSR): expert consensus guidelines. Journal of Nutrition, Health & Aging, 25(7):824–853. Guideline check pending
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1):16–31. Guideline check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.