I’ve reached the age—actually half a decade ago already—when the technology algorithms have begun emphasizing articles about what exercises one “absolutely” must or shouldn’t do after the age of 40, either in general or to build muscle, lose fat, blah, blah, blah…
Typically I shake my head and move on, but very occasionally I’ll skim an article just to see what kind of silliness is being recommended.
Why do I say silliness? Because even if the recommended exercises could potentially be decent choices, ultimately the wrong question is being answered: What exercises should you do when you reach a certain age?
The wrong question
Why is age the wrong question? And what’s the right question then?
I’ll get to that in a moment. First, I want to acknowledge that our capabilities do decline as we age.
Particularly if we’re inactive, we can expect flexibility, speed/power (i.e. muscles’ ability to produce force quickly), and strength to start their slow decline beginning as early as our 30s. We can delay and slow that decline if we remain active, but it will still eventually occur.
In any case, our bodies’ ability to recover from any activity also slows as we age. So it would be unfair to say that anyone should be able to do the exact same session (i.e. same weight, reps, rest, and duration) or recover from it the same way at age 80 as at age 20.
That said, tremendous differences can exist between similarly-aged individuals within any given decade of life. I’ve met and worked with people in their 70s, 80s, and 90s who garden and mow their lawn (with a push-mower, not a rider), work (out of enjoyment rather than necessity), lift weights, practice martial arts, rock climb, and participate in a variety of other physical activities.
Of course, I’ve also met people in that age range who live in nursing homes and struggle to walk or to stand up from sitting positions. And the same general concept holds true for younger generations (although I haven’t met anyone in their 20s who lives in a nursing home).
In other words, age isn’t necessarily the primary factor in determining how any specific individual moves (or doesn’t).
The right question
Which brings me back to the right question to ask and answer when deciding upon exercises to add to a training program: What’s your history?
By history, I mean the status of current and past injuries and health as well as daily activity levels (including work and play), physical training, and athletic background.
Those factors are significantly more likely than age to predict how anyone moves. And the primary factor in determining what exercises might be more or less beneficial is the intersection of how we move, the skills we’ve previously learned (or haven’t), and our goals.
For example, if you’ve never learned how to properly perform a squat, then un-weighted or goblet squats are better options than barbell back squats because they can be used to teach fundamental mechanics while simultaneously being less technical. Meaning, they require less shoulder mobility and are more similar to actions performed in everyday life.
It doesn’t matter whether you happen to be a fifth-grader, a 42-year old desk jockey, or an 82-year old retiree with artificial knees. A beginner is a beginner, whether the subject is math or exercising.
(As an aside, if you think an 82-year old with artificial knees shouldn’t be squatting, I suggest thinking again. Unless that retiree always stands to use the toilet, walks everywhere instead of drives, and rolls out of bed directly to a standing position, then s/he sits and stands up from that sitting position at some point during the day. Learning how to squat properly—without pain(!!!)—and gradually increasing the resistance will only serve to improve that individual’s quality of life.)
On the other hand, individuals who have been following some type of structured training programs for 3, 5, or 10+ years are very likely capable of performing more technical or challenging options such as back squats, overhead squats, or pistols, assuming any of those options align with their goals and aren’t contraindicated (i.e. recommended against) due to previous injuries.
But, once again, age has little to do with the decision.
Putting it into practice
Whatever your age, following an appropriately progressive weight training program can profoundly affect your life… as long as you choose the right exercises and program for you!
If you train on your own and are confident with your technique, here’s a simple template you might consider implementing.
If you’re just getting (back) into exercise and want some assistance, the rest of the TNT coaches and I can help! Find out how to get started—or reach out if you have questions—and we’ll help you hit the ground running.