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Library of Congress Cataloging-in-Publication Data

Westcott, Wayne L., 1949- Strength training past 50 / Wayne L. Westcott, Thomas R. Baechle. -- Third edition. pages cm Includes bibliographical references.

1. Weight training. 2. Physical fitness for middle-aged persons. I. Baechle, Thomas R., 1943- II. Title. III. Title: Strength training past fifty. GV546.W47 2015 613.7'130844--dc 2014045517

ISBN: 978-1-4504-9791-6 (print)

Copyright © 2015 , 2007, 1998 by Wayne L. Westcott and Thomas R. Baechle

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Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Strength Training Past 50, Third Edition : p. 12. The reproduction of other parts of this book is expressly forbid- den by the above copyright notice. Persons or agencies who have not purchased Strength Training Past 50, Third Edition, may not reproduce any material.

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E

Strength

Training

Past 50

Third Edition

v

• Chapter 7 Free-Weight Exercises
• Chapter 8 Alternative-Equipment Exercises
• Chapter 9 Basic Training Programs
• Chapter 10 Advanced Training Programs
• Chapter 11 Sport-Specific Training Programs
  • Improvement Chapter 12 Nutrition for Continual
• References
• About the Authors

vi

Exercise Finder

MACHINE EXERCISES

Exercises Primary muscles worked Other muscles worked

Single-joint or multijoint

Page # Leg exercises Leg extension Quadriceps Single-joint 60 Leg curl Hamstrings Single-joint 61 Leg press Quadriceps, hamstrings, gluteals Hip adductors, gastrocnemius, soleus

Multijoint 62

Hip adduction Hip adductors Single-joint 64 Hip abduction Hip abductors Single-joint 65 Heel raise Gastrocnemius, soleus Single-joint 66 Core exercises Low back extension Erector spine Single-joint 67 Abdominal flexion Rectus abdominis Single-joint 68 Rotary torso Rectus abdominis, external obliques, internal obliques

Single-joint 69

Chest exercises Chest crossover Pectoralis major, anterior deltoids Single-joint 70 Chest press Pectoralis major, anterior deltoids, triceps Serratus anterior Multijoint 71 Incline press Pectoralis major, anterior deltoids, triceps Serratus anterior, upper trapezius

Multijoint 72

Shoulder exercises Lateral raise Deltoids Upper trapezius Single-joint 73 Shoulder press Deltoids, triceps, upper trapezius Multijoint 74 Upper-back exercises Pullover Latissimus dorsi Triceps, posterior deltoids, teres major

Single-joint 76

Lat pulldown Latissimus dorsi, biceps Posterior deltoids, rhomboids, middle trapezius, teres major

Multijoint 78

Seated row Latissimus dorsi, biceps Posterior deltoids, rhomboids, middle trapezius, teres major

Multijoint 79

Weight-assisted chin-up Latissimus dorsi, biceps Posterior deltoids, rhomboids, middle trapezius, teres major

Multijoint 80

Rowing Latissimus dorsi, biceps, posterior deltoids, rhomboids, middle trapezius

Teres major Multijoint 82

Chest and back-of-arm exercise Weight-assisted bar dip Pectoralis major, triceps Anterior deltoids, latissimus dorsi, teres major, pectoralis minor

Multijoint 83

viii Exercise Finder

FREE-WEIGHT EXERCISES (KETTLEBELLS, DUMBBELLS, BARBELL) (continued)

Exercises Primary muscles worked Other muscles worked

Single-joint or multijoint

Page # Chest and shoulder exercises Incline press: barbell Pectoralis major, anterior deltoids, triceps Serratus anterior Multijoint 114 Incline press: dumbbells Pectoralis major, anterior deltoids, triceps Serratus anterior Multijoint 116 Shoulder exercises Lateral raise: dumbbells Deltoids Single-joint 118 Seated press: dumbbells Deltoids, triceps, upper trapezius Multijoint 119 Alternating shoulder press: dumbbells

Deltoids, triceps, upper trapezius Multijoint 120

Standing press: barbell Deltoids, triceps, upper trapezius Multijoint 122 Upper-back exercises Pullover: dumbbell Latissimus dorsi Triceps Single-joint 124 One-arm row: kettlebell or dumbbell

Latissimus dorsi, biceps Posterior deltoid, rhomboid, middle trapezius, teres major

Multijoint 126

Double bent-over row: kettlebells or dumbbells

Latissimus dorsi, rhomboids Posterior deltoid, biceps, middle trapezius, teres minor

Multijoint 128

Reverse fly: dumbbells Latissimus dorsi, upper trapezius, rhomboids

Triceps Single-joint 129

Front-of-arm exercises Standing biceps curl: barbell Biceps Wrist flexors, latissimus dorsi, pectoralis major

Single-joint 130

Standing biceps curl: dumbbells

Biceps Wrist flexors latissimus dorsi, pectoralis major

Single-joint 131

Incline curl: dumbbells Biceps Wrist flexors, latissimus dorsi, pectoralis major

Single-joint 132

Preacher curl: dumbbells Biceps Single-joint 133 Concentration curl: dumbbell

Biceps Single-joint 134

Back-of-arm exercises Overhead triceps extension: dumbbell

Triceps Deltoids Single-joint 135

Lying triceps extension: dumbbells

Triceps Deltoids Single-joint 136

Triceps kickback: dumbbell Triceps Deltoids Single-joint 138 Neck exercises Shrug: barbell Upper trapezius Single-joint 140 Shrug: dumbbells or kettlebells

Upper trapezius Single-joint 141

Exercise Finder ix

ALTERNATIVE-EQUIPMENT EXERCISES

Exercises Primary muscles worked Other muscles worked

Single-joint or multijoint

Page #

Leg exercises

Wall squat: exercise ball with dumbbells

Quadriceps, hamstrings, gluteals Erector spinae Multijoint 144

Heel pull: exercise ball Hamstrings, hip flexors Rectus abdominis, rectus femoris Multijoint 145

Leg lift: exercise ball Quadriceps, hip flexors, rectus abdominis Hip adductors Single-joint 146

Squat: resistance band Gluteus maximus, hamstrings, quadriceps Erector spinae Multijoint 148

Core exercises

Trunk extension: body weight Erector spinae Single-joint 150

Trunk extension: exercise ball Erector spinae Single-joint 151

Twisting trunk curl: body weight

Rectus abdominis, rectus femoris, hip flexors, external obliques, internal obliques

Multijoint 152

Trunk curl: exercise ball Rectus abdominis Single-joint 154

Side plank: body weight Rectus abdominis External obliques, internal obliques, erector spinae, pectoralis major, anterior deltoids, triceps

Single-joint 156

Sit-up: body weight Rectus abdominis Rectus femoris, hip flexors Multijoint 158

Chest exercises

Chest press: resistance band Pectoralis major, triceps, anterior deltoids Serratus anterior Multijoint 159

Push-up: exercise ball Pectoralis major, anterior deltoids, triceps, rectus abdominis

Serratus anterior Multijoint 160

Bar dip: body weight Pectoralis major, anterior deltoids, triceps Latissimus dorsi, teres major, pectoralis minor

Multijoint 161

Shoulder exercises

Lateral raise: resistance band Deltoids Upper trapezius Single-joint 162

Seated press: resistance band Deltoids, triceps Upper trapezius Multijoint 164

Upper-back exercises

Chin-up: body weight Latissimus dorsi, biceps Posterior deltoids, rhomboids, middle trapezius, teres major

Multijoint 166

Upright row: resistance band Deltoids, upper trapezius Biceps Multijoint 167

Seated row: resistance band Latissimus dorsi, biceps Posterior deltoids, rhomboids, middle trapezius, teres major

Multijoint 168

Arm exercises

Biceps curl: resistance band Biceps Wrist flexors, pectoralis major, latissimus dorsi

Single-joint 170

Bench dip: exercise ball Triceps, pectoralis major, anterior deltoids Latissimus dorsi, teres major, pectoralis minor

Multijoint 171

One-arm triceps extension: resistance band

Triceps Deltoids, upper trapezius Single-joint 172

Walk-out: exercise ball Triceps, pectoralis major, anterior deltoids Rectus abdominis Multijoint 174

Neck exercise

Shrug: resistance band Upper trapezius Wrist flexors Single-joint 175

xi

Introduction

Welcome to one of the most exciting and beneficial activities that you can do at

any age, especially after age 50. While strength training is effective for increasing

strength, size, and function for all age groups, performing regular resistance exercise

is particularly important for older adults. This is because men and women over the

age of 50 typically lose 5 to 10 pounds of muscle tissue every decade unless they

engage in resistance training. Muscle loss has major health implications because it is

associated with bone loss, physical dysfunction, metabolic slowdown, and fat gain.

Fortunately, sensible strength training can reverse these degenerative processes

and reduce the risk of related health issues such as osteoporosis, obesity, diabetes,

heart disease, low back pain, arthritis, fibromyalgia, and psychological problems.

Chapter 1 presents a wealth of research-based information on the health benefits

that can result from regular resistance exercise. You may be surprised to learn about

the many physiological adaptations that are associated with strength training and

how these are especially applicable to those over age 50. Assuming that you would

like to attain more muscular fitness, greater functional abilities, better health, and

higher quality of life, you should be eager to read chapter 2, which presents the

steps that enable you to start your strength training program.

The next chapter sets the foundation for successful and sustainable strength

training experiences. Chapter 3 describes the research-based recommendations for

performing resistance exercise in a safe manner with respect to training exercises,

frequency, resistance, repetitions, sets, progression, and related workout factors.

Chapter 4 presents information on selecting and using strength training equip-

ment, including resistance machines, free weights, resistance bands, kettlebells,

and stability balls. This is a nuts-and-bolts chapter that prepares you to select the

most appropriate resistance equipment for the exercises in chapters 6, 7, and 8.

Chapter 5 discusses the basic exercise techniques for performing strength train-

ing properly and productively. This chapter includes information on correct grips,

standard stances, movement paths, exercise speeds, breathing patterns, and other

factors of exercise performance.

The key to safe, successful, and sustainable strength training programs is proper

execution of the resistance exercises. Chapter 6 contains instructions and photos

on performing machine exercises. Chapter 7 details execution of barbell, dumbbell,

and kettlebell exercises along with photos of the beginning and ending positions

for these free-weight exercises. Chapter 8 presents performance guidelines for

alternative resistance training modes, including body-weight exercises, resistance

band exercises, and stability ball training.

Once you know how to perform resistance exercises safely and effectively, you

need to select the most appropriate strength training program to accommodate your

present level of physical ability and to achieve your health and fitness objectives.

xii Introduction

Chapter 9 presents basic strength training workouts for machines, free weights, and alternative equipment (body weight, exercise balls, and resistance bands). For each equipment category we provide two training programs, a brief workout and a standard routine, both of which should enable you to attain excellent results in your available time frame. Chapter 10 presents advanced strength training work- outs for machines, free weights, and alternative equipment (body weight, exercise balls, and resistance bands). For each category, we provide a high-load training protocol and a high-intensity training protocol. These advanced resistance exercise programs should enable you to attain relatively high levels of muscular strength in a sensible and systematic manner. If you are a sport enthusiast, you may want to progress to a more specialized strength training program. Chapter 11 presents resistance exercises and training protocols for the popular athletic activities of running, cycling, swimming, skiing, tennis, and golf. For each sport, we provide training programs using machine exercises, free-weight exercises, and body-weight and resistance band exercises. Research has demonstrated the importance of proper nutrition for enhancing resistance training results, especially with respect to muscle development and bone density. In addition to presenting principles of healthy eating and dietary recommendations, chapter 12 discusses the latest research on obtaining optimal protein intake for musculoskeletal health and fitness in over-50 exercisers. Congratulations on your decision to make an important change in lifestyle—that is, performing regular resistance exercise. Comparatively speaking, the time com- mitment is low and the health and fitness benefits are high. Without question, the third edition of Strength Training Past 50 provides the information you need for safe and efficient resistance exercise that will help you to look, feel, and function better throughout your life. Just make sure that you have your physician’s approval and that you adhere to the research-based recommendations presented in the following pages.

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Benefits of Strength

Training

We live in a society characterized by too little physical activity and too many passive

pursuits. The predictable result of our inactive lifestyle is an almost unavoidable

increase in body weight. Indeed, as assessed by body mass index (BMI), more than

65 percent of American adults may be classified as overweight or obese (Hedley et

al. 2004). However, because BMI calculations do not account for the components

of lean (muscle) weight and fat weight, these ratings significantly underestimate

the percentage of American adults who have unhealthy amounts of body fat. In

fact, approximately 80 percent of men and women in their 50s and older have too

little muscle and too much fat (Flegal et al. 2010).

Research indicates that there is a critical cause-and-effect relationship between

muscle loss and fat gain. Unless you perform some type of muscle strengthening

activity, you will lose about 5 pounds (2.3 kg) of lean (muscle) weight every decade

of adult life (Frontera et al. 2000). Because muscle tissue is metabolically active

24 hours a day, the 5-pound-per-decade decrease in muscle mass typically results

in a reduction in resting metabolic rate of 3 percent per decade (Keys et al. 1973).

A lower resting metabolic rate means that fewer calories are burned on a daily

basis; therefore, more calories are stored as body fat. Because resting metabolism

accounts for approximately 70 percent of the calories used every day, metabolic

slowdown is a major factor in fat gain during aging (Wolfe 2006).

Due largely to the reduction in resting metabolic rate, the 5-pound-per-decade

muscle loss is accompanied by a 15-pound-per-decade (~7 kg) fat gain. Math-

ematically, this represents a 10-pound-per-decade (4.6 kg) increase in body weight.

However, when you look at the real impact of 5 pounds less muscle and 15 pounds

more fat, you actually experience a 20-pound (~9 kg) undesirable change in body

composition. If you fast-forward from age 20 to age 50, the scale may show a

30-pound (13.6 kg) increase in body weight. However, over these 3 decades the

average 50-year-old has lost about 15 pounds of muscle and added about 45 pounds

(20.4) of fat, for a 60-pound reversal in body composition.

Unfortunately, this major change in body composition adversely affects personal

health as well as physical fitness. Problems associated with muscle loss and fat

gain include obesity, osteoporosis, diabetes, high blood pressure, high blood cho-

lesterol, heart disease, stroke, arthritis, low back pain, and many types of cancer,

as well as all-cause mortality.

Fortunately, muscle loss is reversible, and research reveals that resistance exer-

cise is highly effective for increasing muscle mass at all ages (Campbell et al. 1994;

Benefits of Strength Training 3

percent (approximately 100 calories per day) for 3 full days after the exercise ses-

sion (Heden at al. 2011). This large elevation in resting metabolic rate is due to

the muscle microtrauma caused by resistance exercise and the resulting muscle

remodeling processes that require relatively large amounts of energy for protein

synthesis and tissue building. This is why every pound of skeletal muscle in

untrained individuals uses about 6 calories every day at rest compared to that of

strength-trained individuals whose muscles use about 9 calories per pound every

day at rest, for a 50 percent higher muscle metabolism.

Many other studies have demonstrated even greater increases in resting meta-

bolic rate (7 to 8 percent) after about 3 months of standard strength training (Bro-

eder et al. 1992; Campbell et al. 1994; Pratley et al. 1994). The higher daily energy

use is due to the development of new muscle tissue. At a daily energy cost of 9

calories per pound, 3 pounds more muscle increases resting metabolic rate by

almost 30 additional calories every day. The more muscle you develop through

regular resistance exercise, the more calories you use daily for tissue repair, remod-

eling, and rebuilding processes, and this is reflected in a significantly higher resting

metabolism. Remember that resting metabolism accounts for up to 70 percent of

daily calorie burn, so a higher resting metabolic rate is very beneficial for fat loss

and weight management.

REDUCING FAT

Most people experience fat accumulation during aging, even if eating patterns

remain essentially the same. As you are now aware, the loss of muscle and the

resulting reduction in resting metabolism account for much of the fat gain. Excess

fat detracts from physical appearance. As mentioned earlier, high levels of body fat

also increase the risk of numerous health problems, including high blood pressure,

high blood cholesterol, high blood sugar, diabetes, heart disease, stroke, arthritis,

low back pain, and many types of cancer.

Fortunately, the same strength training studies that showed a 3- to 4-pound

increase in lean (muscle) weight and a 7 to 8 percent increase in resting meta-

bolic rate also demonstrated a 3- to 4-pound decrease in fat weight (Campbell et

al. 1994; Pratley et al. 1994). Equally important, research reveals that resistance

exercise is an effective means for reducing abdominal and intra-abdominal fat

(especially in older men and women), which, among other benefits, reduces the

risk of developing type 2 diabetes (Treuth et al. 1994; Treuth et al. 1995). When

coupled with a modest decrease in daily food intake, 10 weeks of basic resistance

exercise can result in a 6- to 9-pound fat loss. For example, in a study by Westcott

and colleagues (2013), participants (average age 59 years) performed a standard

strength training program and followed a moderate-calorie nutrition plan (1,

to 1,500 calories/day for women and 1,500 to 1,800 calories/day for men). After 10

weeks, the older participants lost 9 pounds of fat weight and added 3 pounds of

lean (muscle) weight for a 12-pound improvement in their body composition. They

also reduced their resting blood pressure by almost 6 mmHg systolic and almost

4 mmHg diastolic, which is another excellent reason for combining a sensible

strength training program and a sound nutrition program.

4 Strength Training Past 50

REDUCING RESTING BLOOD PRESSURE

Resting blood pressure plays a major role in cardiovascular health. Generally speaking, resting blood pressure should be approximately 120 mmHg during heart muscle contractions (known as systolic blood pressure) and approximately 80 mmHg between contractions (known as diastolic blood pressure). Unfortunately, approximately one-third of American adults have high blood pressure (hyperten- sion), which is a major risk factor for cardiovascular disease (Ong et al. 2007). It is, therefore, encouraging to learn that numerous research studies have shown significant reductions in resting blood pressure readings after 2 or more months of standard or circuit-style strength training. Most of these studies have resulted in lower systolic and diastolic blood pressure readings, with an average systolic decrease of 6 mmHg and an average diastolic decrease of 5 mmHg. In our study of more than 1,600 men and women with an average age of 54 years, the relatively brief strength training program (1 set of 12 resistance machine exercises, 3 days/ week) reduced resting systolic blood pressure by more than 4 mmHg and diastolic blood pressure by more than 2 mmHg after just 10 weeks of training (Westcott et al. 2009). Although all exercise raises systolic resting blood pressure during the activity session, research indicates that sensible strength training produces eleva- tions in exercise blood pressure similar to those seen with aerobic activities such as running and cycling. Consequently, unless your physician states otherwise, properly performed resistance exercise should be a safe physical activity that typically results in reduced resting blood pressure.

IMPROVING BLOOD LIPID PROFILES

Blood lipid profiles are standard medical measures of the fat that is transported through the cardiovascular system. These include HDL (good) cholesterol, LDL (bad) cholesterol, and triglycerides. Almost half of American adults have undesirable blood lipid levels, which increase the risk for heart disease (Lloyd-Jones et al. 2009). Fortunately, a large number of studies have shown positive effects of resistance exer- cise on blood lipid profiles. According to the American College of Sports Medicine (2009), research has revealed favorable increases of 8 to 21 percent in HDL (good) cholesterol, favorable decreases of 13 to 23 percent in LDL (bad) cholesterol, and favorable reductions of 11 to 18 percent in triglycerides resulting from regular strength training. Although genetic factors may influence the impact of resistance exercise on blood lipid levels, studies with older adults have been especially encouraging in this area. You can, therefore, feel confident that improved blood lipid profiles may be an important health benefit of strength training for adults of all ages.

ENHANCING POSTCORONARY PERFORMANCE

Many older adults have had cardiovascular health problems, including coronary artery disease, heart attack, and heart surgery. Research has revealed that these individuals can perform appropriate resistance exercise safely and effectively.