As someone who has worked as both a mental performance mastery coach and a bioprint practitioner, I have had the privilege of guiding a range of individuals, including elite athletes and the wider community. Through my experience, I have witnessed firsthand the transformative power of fitness training. Today, I am thrilled to shed light on the importance of creating a customised training regimen specifically designed for seniors.
The wisdom in Doug McGuff, MD, and John Little’s acclaimed book Body by Science served as inspiration for this.
Understanding the unique needs of seniors
Ageing is a part of life. It doesn’t have to mean a decline in health and vitality. Seniors face challenges related to muscle loss, reduced mobility, and overall well-being. That’s why it is crucial to develop a training programme that caters to their needs.
Embracing innovative approaches to senior fitness
The thermogenic benefits of muscle: When we refer to “thermogenic” muscle activity, we mean the heat that muscles produce while exercising. This heat is not just incidental, it signifies that muscles are utilising energy. After completing a workout session, this energy continues to burn calories and boost health and vitality.
Leading actor Helen Mirren
Medicinal impact: Engaging in a fitness routine offers seniors a wide range of health advantages. By strengthening muscles, it not only helps prevent injuries but also improves bone density, reducing the risk of fractures. Additionally, it enhances abilities, boosts memory, and promotes well-being. All these aspects, together, establish fitness as a component of ageing.
Wayne Westcott’s study on nonambulatory seniors: Wayne Wescott conducted a study focusing on seniors residing in nursing homes who faced mobility challenges. This study sheds light on the effects of a tailored exercise program. Seniors demonstrated improvements in muscle strength, making their daily activities easier to perform. Some even showed signs of increased mobility, fostering independence, and enhancing their quality of life. This research serves as evidence for the impact that exercise can have on seniors with limited mobility.
Crafting the perfect training programme for seniors
High-intensity resistance training: The ideal training programme for seniors deviates from approaches by incorporating high-intensity resistance training. This strategic method challenges muscles to promote growth and ensure fitness gains, ultimately contributing to vibrant living among seniors.
Emphasis on controlled movements: Encouraging deliberate and controlled movements during exercises optimises effectiveness and safety. This approach minimises the risk of injuries while maximising benefits for seniors by providing them with an efficient workout regimen.
Customising for individual abilities: Recognising the capabilities of seniors and tailoring exercise programmes to meet individual needs promotes a progressive approach that prioritises safety and consistent progress.
Safety and expert guidance: By incorporating tools such as resistance bands, exercise machines, or bodyweight exercises, you can ensure supervised workouts. It is also advisable to seek guidance from healthcare professionals or qualified fitness trainers who can provide strategies aligned with your health conditions and goals.
Jane Fonda, actor and fitness activist
Seniors who inspire
Some celebrities embody remarkable health and vitality. Icons like Jane Fonda and Ernestine Shepherd have shown enduring fitness, while luminaries such as Helen Mirren and Morgan Freeman radiate timeless charisma. These individuals exemplify the power of prioritising fitness and health at any age.
Dear seniors, embarking on a fulfilling life starts with embracing a training programme that caters to your unique needs. Embrace the principles outlined in Body by Science as you embark on a journey towards strength, vitality and joy. Age should never limit your aspirations; instead, let it symbolise resilience and determination to embrace life to its fullest. The prospect of your health and happiness lies within your hands; begin your fitness expedition today.
Anwar Wahhab is a Mental Performance Mastery Coach and a Bioprint practitioner. You can reach him at
anwarwahhab@awefitness.com