Is It Safe for Seniors to Lift Weights? | CSCS Chapter 7

CSCS Chapter Study Guides & More: / drjacobgoodin
Should we seniors lift weights? In this video we'll cover musculoskeletal changes due to aging and see how resistance training can delay, halt, or even reverse the aging process in these tissues. All information comes from ch. 7 of Essentials of Strength Training and Conditioning.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
coming soon
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or
endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
Additionally, check out my Structural Kinesiology playlist, which will equip you with fundamental human anatomy and movement knowledge to level up your coaching craft: bit.ly/38MuIHg
Or stop by my channel for complete teaching series statistics in kinesiology, biomechanics, and sport science: bit.ly/2Rlg5kQ
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At-Home Follow-Along Workouts - bit.ly/3k8OQqc​
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
APPLY TO STUDY UNDER DR. GOODIN
PLNU Undergraduate Kinesiology Program: bit.ly/33jA1KA
PLNU Graduate Sports Performance Program: bit.ly/3hs8Pyi
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[@aribhalla9820]

So cool to hear about the 89 year old who developed his quarter squat into a full squat to pick up his grandchildren. Definitely inspiring!

[@cjbuenviaje]

I did not know that falling was such a huge risk for older adults. I have seen various commercials of older adults falling and hurting themselves, but I, myself, have not witnessed falling being such a prevalent thing in the lives of old people around me. Really awesome to hear the example of the person in your strength program and how that improved so much more his lifestyle and activity doing everyday things.

[@user-sd3sv7uq7f]

As a former CNA who worked with geriatric patients, it was wonderful seeing them getting stronger and stronger with a lot of training and therapy. Getting older does not mean the quality of life has to decrease!

[@BrianaReynoso]

As a pre-OT student, I found this video incredibly valuable! I wish more people were aware of how beneficial implementing weightlifting could be for their future.

[@ryanharris8481]

I think it is amazing how the senior population can improve their quality of life at their age without having prior fitness experience! We need all of our grandparents to be active!

[@makennakaczmarczyk7563]

I worked with a patient this summer that was 96 years old! He came into PT weekly to maintain his strength to live a long, healthy life, and it was clear that the resistance training helped this!

[@julianasum8481]

This video made me very aware of the changes that happen as an individual ages, thus making it very important that resistance training is part of an older individual's routine.

[@emmasanchez5975]

That's so cool after months of training your client was able to do a squat without pain and further then what he was originally doing. I didn't realize how resistance training can have such an impact on senior bodies!

[@macynunez4455]

I feel so comforted and amazed to know that resistance training can directly reverse undesirable changes and that even as we age we are still capable of adapting and improving! So cool that older adults can engage in resistance training and exercise!

[@cameransherwood5157]

I use to train back home at this gym called the iron compound, it was full of high school and college athletes for the most part who were training for their sports and overall health. One day my trainer told me he was going to have a guest in the class, and a 80 year old man named Lauren was in our group for the day. He not only had more endurance in pushups and body squats than more than half the class, he also had more mobility and flexibility than most too! We talked after the class about how he had been training for about a year and half, consistently after an injury that caused him to become sedentary. Just goes to show the positive effects that weight training and balance training can imply on elder or "master" individuals!

[@lucamarin8565]

I know many teenagers that can't fully squat its inspiring that a senior can do it after a few months of training.

[@melanieweirich8482]

This is something that we went over a lot in previous Kinesiology classes. It has helped me motivate my grandparents to get into resistance training. And I'm super proud of that.

[@lexireynish5892]

This is information I feel like I need to share with my grandparents. There are just so many benefits to continuing resistance training later into life.

[@brysonhashimoto2878]

This is very cool to hear about because my grandpa started working out a little over 2 years ago and he absolutely loves to workout. This goes against the norms of people saying older people should not lift because it's to dangerous, but with correct form lifting is okay.

[@emilywalker9462]

I enjoyed this video. I particularly like how the emphasis is on staying active. When serving older populations they always say just don't stop moving, thats when their health declined. I think meeting them where they are and being situationally sound is a great way to foster senior care both physically and mentally.

[@madelinejewelnebril2871]

I think it's really cool to learn how resistance training can be beneficial to people from young to older. The story of the grandpa was so cool to hear!

[@alannabergherm8046]

The story of your client was super inspiring! I didn't realize just how much resistance training could literally reverse some of the effects of aging.

[@tianguyen3897]

Over this summer, I got to interact with the geriatric population at a rehab clinic, so learning about the responsiveness to resistance training in seniors was super intriguing!

[@Adam.gates_]

It’s so cool to see how resistance training completely reverses these declining properties that come with age!

[@morganrolleri9198]

It was really cool to learn about how important lifting weights is for all ages. I know many older women who experienced osteoporosis and when they started lifting weights it went down tremendously.

[@joshcombs123]

This along with the reading really makes me think about my grandma. She has fallen and broken her hip twice and I am curious what kind of training we could have done and can now do after to ensure this doesn't happen again. I am grateful she has a great team of people around her helping.

[@DevanneyBoyd]

That is awesome about your older client! I always encourage my grandparents to stay active.

[@madelinehernandez8838]

I have learned that it is important to get older adults on a training program. This will help increase their quality of life!

[@celinegriffin3244]

I just saw today at my gym he possibly was like around his 60's and was lifting a 50lb weight and I was so impressed at how motivated he was in doing his workout!

[@torilucht5871]

It is amazing to me how exercise and strength training in particular can increase the longevity of an individual. I appreciated your story about the older individual who saw great improvement in his strength and overall quality of life from resistance training.

[@jamarmack9626]

It was really cool to learn how much lifting weights can actually help keep seniors healthy and mobile

[@kieranmccarty4050]

I have a lot of respect for seniors who weight train. My grandma needs to get into the gym but she is worried she will get injured. I am going to push her to get in there.

[@braedenmoore3743]

I now understand the importance of older adults lifting weights especially for bone health and am going to try to motivate my grandparents to lift some light weights next time I see them.

[@rozalynnlarson8835]

I loved hearing about the man that was only able to do a quarter squat at the beginning of training and by the end had a full ROM even while lifting more weight

[@matthewwadley4348]

Really loved learning about how to approach training the older populations and that with resistance training that they can delay or even stop the diseases that can occur due to lower bone density

[@hannahb872]

I loved hearing the story about the grandpa improving his strength through incorporating resistance training into his lifestyle. That was so sweet to know he could now pick up his grandkids!

[@dereklinck2672]

That was an amazing progress report for your client doing from quarter range of motion with 30 lbs on the goblet squatting full range of motion with 80 lb. dumbbell.

[@zoiezantua7002]

This made me appreciate training even more and I love that I see older folks at the gym that still got it

[@evaozimec]

Loved the story of the elderly man who could do a full ROM squat with 80lbs allowing him to pick up and play with his grandchildren!

[@devynpryor8228]

Loved the story of your older adult client. So important to remember that old age doesn't mean immobile and that our bodies our adaptable for so long.

[@moirabryson5042]

I find it interesting that resistance training is able to achieve the complete opposite effects of aging in many aspects. Good to know for later in life so thank you!

[@avajgallo]

Ah I love hearing this now I need to show my parents this and get them motivated or help make them a plan!! When I see in shape muscly old people it makes me so proud and happy for them!!

[@bensonmutuvi8429]

I’ve always had so much respect for seniors who workout and do their best for their bodily health. Such role models

[@thelmasepulveda4481]

I hope to continue to do strength training when I am a lot older because of all the benefits I learned from the video!

[@jadenrea1109]

I really appreciated the graphs describing the trends in osteoporosis and sarcopenia. It was helpful and interesting to get a visual of how these conditions effect people as they age.

[@joyshang5670]

Glad to learn that it is healthy for anyone and everyone to train, even at an older age! I think that it is important to stay safe when working out!

[@willhopkins4197]

It's great to hear about the benefits of training while young on your later life, and also really cool to see how training in later life can help. Very cool to hear about the older man that you worked with that was able to take his quarter squat to a full "ass to grass" squat.

[@Bob-fj7lr]

This is really good and I'm sending this to my dad. He's getting older and feeling pain but he is so sedentary that I don't even know how he's able to walk everyday lol

[@isabellecousineau302]

I love how resistance training actually has amazing benefits for seniors.

[@jupshaw]

This certainly allowed me to gain a deeper understanding of how to tailor sessions and programs per each senior group, very helpful!

[@wyntonbrown9439]

Really interesting to learn how exercising or lifting weights can "slow down" aging

[@laurenomalley9063]

I had never heard of sarcopenia before, and it was interesting to see how the strength can change over time

[@ChynnaKifer]

It was interesting to learn that resistance training can help older adults improve their quality of life because it can help prevent or even undo some health problems that come as we age.

[@kylesands9693]

Never too late to start getting into shape!!!

[@evakoutelieris9550]

I thought this was super interesting!So cool how many stories there are about older people lifting!

[@kelli-lynroche8446]

It is so interesting how resistance training directly reverses a multitude of the effects of aging.

[@audreyoates3242]

This was a huge section in my NASM CPT course. Resistance training has so many benefits, especially for older adults and it makes me happy when I see them being active and working out at the gym :) I always encourage them and admire their hard work and efforts in trying to stay healthy and take care of their bodies.

[@joshuawada8783]

I hope to be old and gold. I'm trying to get the good habits for weightlifting and diet now.

[@makaylageorge9978]

I loved this video and will be showing it to my grandparents that will hopefully inspire them to do some sort of weight lifting!

[@wyattcarlson7504]

Thanks for this video, as I was reading the book I was a little confused at some parts but this video helped to clear up some of those questions.

[@jakegonzales1367]

I had no idea what sarcopenia was unitl this lecture. Thank you for reminding me.

[@MatthewDuPrey325]

I really liked this video and I will be sure to relay some of the info to my family.

[@kennyvogan5673]

I guess I now need my grandparents to join me on push day at 24 hour. hahaha thank you for sharing!

[@navendabria]

Awesome stuff man.

[@charmenatchison854]

This is helpful for our older clients. And for myself, lol. I need to look further into this.

[@emilydonahue8216]

It's so awesome! Movement is definitely medicine

[@jasonpena3556]

keep loads light with older adults and try balance exercises or aerobic resistance training

[@Freakingrican45]

I love your videos! It has helped me understand concepts much better. Could you do a video Chapter 19 Speed and Agility? That chapter is so dense.

[@DrJacobGoodin]

Sure thing my friend! Getting there soon.

[@shawnpeterson7279]

Dr. Goodin these videos have been very helpful in studying for the CSCS certification. I am wondering will you be covering chapters such as sports psych and drug enhancements found earlier in the textbook? Thank you again for all your help!

[@DrJacobGoodin]

Thanks Shawn! I recently published lectures for ch. 8, and Ill be getting to the others sometime soon

[@dimitricarrion6145]

Good to hear the story of the 89 year old that was able to go from 20lb to 80lb for the goblet squat with improved ROM

[@amir.hazrati9925]

I love you dr You are best dr ❤️

[@clairemasterson6031]

My grandfather went to the gym daily, lifting weights and shooting hoops until he was 88.

[@Neveragain188]

❤

[@onelife7313]

Sir , I have completed bachelors in exercise and sports science . Can you make a video on what all are the carrier options on masters after ESS in bachelors.

[@DrJacobGoodin]

That's a great idea for a video, but I'm not sure I could track down all the options. Do you mean career pathways or graduate programs?

[@hayleesaurette1798]

Don't make grandma squat down to the floor if their is pain with her range of motion!

[@ameliabrock]

Wow, it's crazy how the anti-aging industry makes billions of dollars with products and cosmetic enhancements when the real answer is just to stay active and live a healthy lifestyle...

[@keonihughes4242]

Yes! Gains for Grandma and Grandpa!

[@caleighgarcia7792]

I think it is super amazing that anyone of any age can workout and see benefits in many ways. I see my mom starting to be more physically active and it inspires me to get up and workout with her.