Resistance Training for Longevity: Programming for Diverse Client Populations

Resistance training lies at the heart of long-term health and vitality, as emphasized throughout the Muscle-Centric Medicine (MCM) series. From building metabolic resilience to enhancing physical independence, MCM underscores the importance of skeletal muscle as a critical determinant of health. This installment builds on previous articles by providing practical, research-supported strategies to tailor resistance training for specific populations, including young adults, middle-aged individuals, older clients, and pregnant women.

As personal trainers integrate MCM principles into their practice, understanding diverse clients’ unique needs ensures programs are effective and sustainable. By connecting these strategies to earlier installments, this article highlights how targeted resistance training can extend the benefits of muscle-centric fitness across all demographics.

Young Adults

For young adults, resistance training is essential for building physical strength, improving athletic performance, and establishing habits that support long-term health. This demographic exhibits a high degree of muscle adaptability, making them particularly responsive to structured strength training programs. Behringer et al. (2011) highlight the impact of resistance training on motor performance skills, underscoring its value for enhancing athletic capabilities. Furthermore, the National Strength and Conditioning Association (NSCA) advocates resistance training as a foundational element for improving sports performance in youth (Haff & Triplett, 2015).

To achieve maximum benefit, programs for young adults should prioritize progressive overload, which involves systematically increasing resistance or intensity to promote continued strength gains (Lowe & Alway, 2002; Zatsiorsky & Kraemer, 2006). A meta-analysis by Śliwowski et al. (2015) supports the efficacy of 2–3 sets of 8–15 repetitions at 60–80% of one-repetition maximum (1RM) for strength development in younger populations. As Escamilla et al. (2012) suggest, incorporating sport-specific movements can further enhance the transfer of strength gains to real-world performance.

Equally important is the psychological aspect of training. Young adults often thrive in group settings, where camaraderie and shared goals can boost motivation and adherence. Bampton et al. (2016) emphasize the benefits of creating a supportive social environment that fosters long-term engagement. By addressing young clients’ physical and psychological needs, trainers can build programs that yield significant and lasting results.

Middle-Aged Individuals

For middle-aged adults, resistance training offers a powerful intervention against the natural declines in muscle mass, strength, and metabolic efficiency that occur with aging. As individuals transition into this stage of life, the risk of sarcopenia increases, making it critical to incorporate strategies that preserve muscle function and promote metabolic health. Yamada et al. (2019) demonstrated the significant benefits of moderate- to high-intensity resistance training in improving muscle mass and glycemic control, underscoring its dual role in physical and metabolic health.

The American College of Sports Medicine (ACSM) (2021) recommends that middle-aged adults engage in resistance training at least two days per week, targeting all major muscle groups to ensure comprehensive strength development. Incorporating both free weights and machines can provide a balanced approach that accommodates varying levels of experience and physical ability. In addition, integrating flexibility and balance exercises into resistance training routines helps improve overall functionality and reduce the risk of falls.

Social support plays a pivotal role in sustaining exercise adherence for this demographic. As highlighted in earlier installments of the MCM series, group-based programs create opportunities for interaction and accountability, making them particularly effective for maintaining long-term commitment. By addressing both the physical and social dimensions of fitness, trainers can empower middle-aged clients to achieve sustainable health outcomes.

Older Clients

Resistance training is essential for older adults to maintain independence, prevent falls, and address age-related declines in muscle strength and bone density (Candow et al., 2019; Evans et al., 2019; Fanelli et al., 2021; Mitchell et al., 2016). As discussed in previous articles, skeletal muscle is a critical driver of functional health, and preserving its mass becomes increasingly vital with age. Syed-Abdul and Ball (2021) found that community-based resistance training programs significantly improve muscle activation and strength, making them a practical solution for older populations.

As a result, effective programs for older clients should emphasize low-impact, multi-joint movements that mimic everyday activities. The ACSM (2021) once more recommends that older adults engage in resistance training at least twice a week, focusing on moderate intensity to ensure safety while achieving meaningful gains. Furthermore, incorporating exercises that improve balance and flexibility can enhance stability and reduce the likelihood of falls. Nevertheless, with good form, technique, and supervision, older adults can safely lift heavier loads using a combination of machines and free weights as a function of “high ground” and “low ground” activities that are reflective of a given exercise’s ability to promote maximal force production and stability (Haugen et al., 2023; Lyon & Davidson, 2024).

Group training environments have consistently shown high adherence rates among older adults, mainly due to the social connections and motivation they provide (Bampton et al., 2016). By creating a sense of community and tailoring programs to individual capabilities, trainers can help older clients maintain their independence and improve their quality of life.

Pregnant Women

Resistance training during pregnancy offers numerous benefits, from reducing back pain to improving mood and postpartum recovery. However, programming for this population requires careful attention to safety and individualized adjustments. Stickford et al. (2021) reported that light to moderate-intensity resistance exercise is safe for most pregnant women and provides significant health advantages, particularly for those managing gestational diabetes.

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women engage in moderate-intensity exercise, including resistance training, for at least 150 minutes per week. In particular, programs should prioritize exercises that strengthen the core and pelvic floor, as these areas are critical for supporting the body during pregnancy and facilitating childbirth (Carrasco & Goss, 2019). Modifications should be made to accommodate physical changes, such as increased joint laxity and shifts in the center of gravity, ensuring both comfort and effectiveness (Carrasco & Goss, 2019).

Psychological support is equally important. Educating clients about the benefits of exercise during pregnancy can enhance motivation while fostering a supportive environment where women can share their experiences, which helps build confidence and adherence to training programs.

Conclusion

Tailoring resistance training programs to the unique needs of diverse populations requires a nuanced understanding of physical and psychological factors. For young adults, focusing on progressive overload and social engagement lays the foundation for lifelong fitness. Middle-aged clients benefit from moderate to high-intensity training that addresses age-related declines while incorporating balance and flexibility. Older adults require programs prioritizing functional strength and stability, emphasizing community-based approaches to sustain adherence. Finally, pregnant women thrive with safe, moderate-intensity resistance training that supports both their physical and mental well-being.

By applying the principles of Muscle-Centric Medicine across all demographics, fitness professionals can optimize health outcomes and create programs that promote longevity, functionality, and resilience at every stage of life.

References

American College of Sports Medicine. (2021). ACSM’s guidelines for exercise testing and prescription: Eleventh edition.Lippincott Williams & Wilkins.

Bampton, E., Johnson, S., & Vallance, J. (2016). Correlates and preferences of resistance training among older adults in Alberta, Canada. Canadian Journal of Public Health, 107(3), e272–e277. https://doi.org/10.17269/cjph.107.5365

Behringer, M., Heede, A., Matthews, M., & Mester, J. (2011). Effects of strength training on motor performance skills in children and adolescents: A meta-analysis. Pediatric Exercise Science, 23(2), 186–206. https://doi.org/10.1123/pes.23.2.186

Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., António, J., & Kreider, R. B. (2019). Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine Research. https://doi.org/10.3390/jcm8040488

Carrasco, L., & Goss, K. (2019). The women’s essential guide to strength training. Poliquin Performance.

Escamilla, R., Ionno, M., deMahy, M., Fleisig, G., Wilk, K., Yamashiro, K., & Andrews, J. (2012). Comparison of three baseball-specific 6-week training programs on throwing velocity in high school baseball players. The Journal of Strength and Conditioning Research, 26(7), 1767–1781. https://doi.org/10.1519/jsc.0b013e3182578301

Evans, W. J., Hellerstein, M., Orwoll, E., Cummings, S., & Cawthon, P. M. (2019). D3-creatine dilution and the importance of accuracy in the assessment of skeletal muscle mass. Journal of Cachexia, Sarcopenia and Muscle, 10(1), 14–21.

Fanelli, S. M., Kelly, O. J., Krok-Schoen, J. L., & Taylor, C. A. (2021). Low protein intakes and poor diet quality associate with functional limitations in U.S. adults with diabetes: A 2005-2016 NHANES analysis. Nutrients, 13(8). https://doi.org/10.3390/nu13082582

Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning: 4th edition. Human Kinetics.

Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 15(1), 103.

Lowe, D. A., & Alway, S. E. (2002). Animal models for inducing muscle hypertrophy: Are they relevant for clinical applications in humans? The Journal of Orthopaedic and Sports Physical Therapy, 32(2), 36–43.

Lyon, G., & Davidson, P. (2024, July 30). The science of strength and conditioning: Dr. Pat Davidson. YouTube.https://www.youtube.com/watch?v=s_Kch4kcqdw

Mitchell, U. H., Johnson, A. W., Vehrs, P. R., Feland, J. B., & Hilton, S. C. (2016). Performance on the functional movement screen in older active adults. Journal of Sport and Health Science, 5(1), 119–125.

Stickford, A., Taylor, E., Rodriguez, D., Stroup, S., & Nunnery, D. (2021). Exercise behaviors and beliefs among pregnant women in rural communities. American Journal of Lifestyle Medicine, 17(1), 32–40. https://doi.org/10.1177/15598276211026591

Syed-Abdul, M., & Ball, S. (2021). Muscle activation in older females after a community-based resistance training program: A pilot study. Reports, 4(4), 38. https://doi.org/10.3390/reports4040038

Śliwowski, R., Jadczak, Ł., Hejna, R., & Wieczorek, A. (2015). The effects of individualized resistance strength programs on knee muscular imbalances in junior elite soccer players. PLOS ONE, 10(12), e0144021. https://doi.org/10.1371/journal.pone.0144021

Yamada, M., Kimura, Y., Ishiyama, D., Nishio, N., Otobe, Y., Tanaka, T., & Arai, H. (2019). Synergistic effect of bodyweight resistance exercise and protein supplementation on skeletal muscle in sarcopenic or dynapenic older adults. Geriatrics and Gerontology International, 19(5), 429–437. https://doi.org/10.1111/ggi.13643

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Human Kinetics.

Authored by: Tim Hanway MS CSCS ASCC ACSM-EP, Assistant Teaching Professor of Exercise Science at Simmons University and a Peak Performance Productivity Coach who empowers his clients and students to achieve sustained high performance in all areas of their lives.