As society ages, there is a growing focus on maintaining health throughout our lifespans. This has contributed to a proliferation in fitness programs for people 65 and older. Many older people are going into gyms for the first time in their lives. These seniors are increasingly turning to personal trainers for professional guidance and motivation. Personal trainers with patient, supportive natures can do very well working with senior clients.
While seniors have many of the same needs as any other client, there are also a few factors that are distinct to their age group. Personal trainers who want to work with older individuals should keep the following tips and strategies in mind.
Build Rapport during the Assessment
Personal trainers use initial assessments to evaluate the client’s current and desired fitness state to create a safe, individualized training plan. When it comes to seniors, this first meeting is also a valuable opportunity to build trust. Many seniors seek out a personal trainer in response to a health issue, and these individuals may have never engaged in structured physical activity before. Personal trainers should create an inviting, nonjudgmental atmosphere by asking the client about their fitness and life goals.
Building a rapport will also encourage the client to stick to the trainer’s plan. The client will understand that the trainer has their safety in mind and will be willing to perform activities they might otherwise avoid.
Use Clear Language
When working with seniors, it is important to give clear instructions and avoid jargon. Even if a senior client has experience engaging in structured fitness, there is a chance that they may not have been attending classes or working with a trainer for some time. If this is the case, the client may not have heard the newer fitness terms. Trainers should offer visual examples and provide simple explanations in clear, non-jargon language for the client to follow. Likewise vague phrases, like modify or engage, can lead to confusion, poor form, and even injury. Instead, trainers should explain exactly what they want the client to do and be ready to model the exercise.
Focus on Form and Movement
Correct form is essential for building strength and avoiding injury. However, seniors at the beginning of their fitness journey may not be able perform every exercise perfectly correctly. Musculoskeletal disorders that impair mobility, such as arthritis or osteoporosis, are more common among members of this demographic group. Before adjusting a client’s form, the trainer should assess if their form is detrimental. If not, the benefits of doing the exercise inaccurately may outweigh the risk of injury from the correct form.
In some cases, the client could benefit from the addition of an aid, such as a rubber strap or foam roller, or from being spotted.
Find a Balance between Challenge and Safety
Like clients of any age, gymgoers who are older need progression to build muscle and improve their overall fitness level. Further, many seniors can participate in the most intensive exercises with little to no modifications. However, treatment plans must also acknowledge the client’s physical limitations. Older clients increase their perceived exertion level faster than younger people. Trainers must watch for signs of exhaustion and ensure the client is warming up and cooling down properly.
Incorporate Unilateral Exercises
Some exercises, called bilateral exercises, engage both sides of the body symmetrically and simultaneously. Unilateral exercises focus on one limb at a time. While bilateral exercises can be beneficial for building strength, day-to-day movements are mostly unilateral. For this reason, senior clients may benefit from unilateral exercises that replicate their usual movements. This can improve their ability to care for themselves and regain function. Unilateral exercises can also help address muscle imbalances that are caused by injuries or localized pain.
Adapt Exercises According to Client Ability
There are many exercises that are beneficial for seniors, but that may be uncomfortable or even dangerous without modification. Sometimes, reducing an exercise’s intensity can make it more accessible for the client. Simplifying exercises by limiting movement to one half of the body at a time can help individuals remain stable and decrease the risk of falling. Trainers can expect to adjust the usual progression timetables to suit older clients. It is not unusual for seniors to make progress in smaller increments than younger people. It is important that the trainer points out and celebrates small achievements.
Restrict Exertion and Range of Motion
Workout plans for seniors are not necessarily easier than those for any other client. However, there are some exercises that people who are older should avoid, especially if they are a beginner or have a serious health issue. Some high intensity exercises are not suitable for everyone. Likewise, clients with balance issues shouldn’t perform exercises more than 2 feet off the ground. This significantly reduces the likelihood and potential impact of a fall. Trainers should encourage their clients to use stabilizers like wall grips or chairs while performing balance exercises.
Since mobility sometimes decreases with age, trainers should watch for signs of joint weakness in the client’s knees, hips, and lower back. If the client is visibly struggling to maintain their balance, adapt the plan to exclude exercises that require a wide range of motion.