DO THIS!
If everything you've read to this point seems a bit overwhelming, here's what I recommend: Make a promise to yourself that you'll start gaining strength by doing a single exercise. One that is extremely important to strength, mobility, and independence — the SQUAT! My recommendation is not the typical squat but an exercise universally called the sit-to-stand.
No equipment is required, and you can do it at home. Most personal trainers working with seniors recommend a variation of the basic squat called sit-to-stand.
It's very simple and the videos below show how to do it safely. Its purpose is to build strength in our core, the central muscle system in our bodies that helps us stand up, turn, lift, push. Things we do every single day.
Sit-to-stand — three stages
Sit-to-stand with TRX support
When I first learned how to do a squat nobody suggested I hold on to something until I got comfortable with the movement. So my balance was a bit wobbly. Eventually, as I became stronger, I could do them without support. In this video I’m using a TRX strap and holding it lightly. There are dozens of examples on YouTube for more info.
Sit-to-stand, hands-free
This is sit-to-stand. After my body adjusted to the exercise I didn’t need to hold on to anything. When you’re ready, start from sitting on a low bench or chair. This gives you a safety mechanism in case you get tired or wobbly, all you need to do is sit down.
Start from a sitting position, cross your arms and stand up. It may be difficult and if you are unable to do it, put a chair beside your kitchen counter and stabilize yourself by holding lightly to the counter with one hand.
As you gain strength you can eventually be hands-free. Start slowly. Do 5 repetitions every other day for a couple weeks. Then add two or three repetitions, gradually increase. In a month or so you’ll be able to see progress. Keep going!
Goblet squat from sitting
This is an example of progressive overloading. It’s sometimes called a goblet squat from sitting position.
After I was able to easily and consistently do a squat with no weight, I was doing 2 sets of 25 repetitions, 2-3 times a week. Then I began adding weight by holding a dumbbell in my arms. I started with 5 pounds. Every other week I’d add 5 pounds. Sometimes when I was feeling tired I’d drop back to the previous weight. It depended on how I felt that day.
Over time I slowly added weight to this exercise, gradually building up to 40 pounds. Rather than continuing to add weight, now I’ll add an additional set. You may notice that I stand up quickly and sit down slowly. Standing quickly is called concentric and sitting down slowly is called eccentric. It’s a way to add power to the movement and can be done with almost any resistance exercise.
Add protein
The primary goal of functional aging training is to rebuild lost muscle mass from sarcopenia. Protein is the essential building block for that process. You've probably noticed a lot more emphasis on protein in the press and on grocery store shelves. That's because there has been a great deal of new research findings that make a clear connection between muscle growth, strength, and protein.
The general consensus is that we should consume 1 gram of protein for every kilogram of our body weight. I simplify it for myself — 1 gram for every pound. And then take it one step further — a minimum of 100 grams per day with a target of 150 grams. I do that with a combination of food — beans, fish, eggs, turkey, greek yogurt — as examples. Then I add supplemental protein — primarily protein shakes and protein powder. I try to spread it out across the day. So far it's working well.
Learn more (Johns Hopkins, PDF)
Even more?
Two more excellent and simple exercises you can do at home:
The Wall Pushup
Standard pushups done on the floor are challenging for young people. They can be particularly hard for seniors. Our joints and muscles are much more susceptible to injury — BUT pushups are excellent for building arm and shoulder muscles. One way to make them work for people 65+ is to start in an almost vertical position about two feet from a wall. Lean forward, put your hands on the wall, keep your back straight, bend your elbows and lean towards the wall, then push back to vertical. As you get strong you can gradually move your feet back a few inches as you move your hands down the wall.
The Chair Plank
Content coming soon.
Ready for more?
FATM is the outgrowth of the Functional Aging Institute, created by Dr. Dan Ritchie and Dr. Cody Sipe, to provide a standardized approach to strength training for seniors.
The key difference between FATM and other training approaches is that the focus is on the muscles we use in our everyday lives — to function. To get up from a chair, to carry groceries, to climb stairs, to prevent falls.
The program doesn't make you bulk up, give you six-pack abs, make you look buff. It makes it easier for you to do the things you want to do, need to do, and like to do — every day.