Imagine, if you will, running down the street to make an appointment, or learning to deadlift over 200 pounds, or taking a ballet class. Now imagine doing any of those things at 50, 60, 70, and beyond…
Does it sound possible? Or does it sound like something only an elite few will experience?
As a personal trainer for 17 years, I can attest that these things are possible at the ages I’ve listed. From personal experience with my own clients, I have seen people in their late 60s and early 70s take on the seemingly daunting task of “getting in shape” – and do it!
I believe the body works on a “use-it-or-lose-it” principle. The core of this principle lies in the fact that the body is designed to move, to deal with outside stresses, and to adapt to those stresses. The wonderful thing is that science and research back me up! Research has discovered that the body will continue to adapt, albeit at a slightly slower pace, into our retirement years and beyond.
I want to share the story of one of my clients:
This inspirational client came into my life about 9 years ago. She began training at the age of 69, having no prior exercise experience, with another trainer at the facility where I worked. After that trainer left, this client, then 70, began working with me. After discussing her goals, which included building strength and doing some resistance training to stave off osteoporosis, we began working on basic movements – push-ups, squats, and rowing. I wanted to target all the most vulnerable areas, her postural muscles, and help her build upper body strength so that she could pull or push herself up, in case she fell. Within one year this determined woman went from doing bent-knee push-ups on an incline to 10 full-body pushups off the floor. She could squat half her bodyweight. She could leg press 150 pounds. Her overall cardiovascular endurance increased. Her osteopenia had not degenerated. And she had muscles in her arms – something of which she was and still is very proud! We focused, as well, on balance and proper core activation, since falling is a major concern for many as they age. She was actually asked to leave a study on falling and aging because she had maxed out the equipment in two sessions!
This client has more energy at 78 than many people I see 50 years younger. She will run down the street if she is late for an appointment. She picks up her own 50 pound bags of dirt in the springtime to plant her garden. A physical therapist recently had a difficult time challenging her because of all the work we do together to keep her balanced and strong.
This amazing woman enjoys fully her retirement because she believes in the “use it or lose it” principle: she uses her body and challenges it to do more, so that she can continue doing all the things she loves to do.
I believe it is possible for most people to develop strong, healthy, active bodies and lifestyles. The key is to keep challenging the body so that it doesn’t decline, but rather remains steady (at a minimum) or even improves (sometimes dramatically!) over time.
– Gerri Clark
