Continuing a strength training program as you age is very important to keep your bones strong when they begin to deteriorate. However, in order to best benefit your functional ability, some ways of training are better than others. Training for functional ability, which includes speed, power, motor control, coordination, balance, mobility, agility and cardio respiratory endurance, should be the focus for workouts as you age to get the most benefit for your body.
One of the main focuses for your training program should be on muscle power which will help to improve your function to a greater degree. In order to train this way, more explosive movement with a lighter load should be incorporated into your exercise program. These types of movements can be as simple as explosive stands from a chair or medicine ball slams.
Another main focus of training programs should be on complexity versus load. Try to move in a variety of ways that also include cognitive stimulation and series of movements that flow together. For example, rather that adding weight to a stationary lunge, do lunges in all directions instead.
The last main focus, and the most important, of your training program is balance. In order to improve balance, it must be challenged. In order to do this, change static movements to dynamic, planned movements to reactive and change a wide base to a narrow base. All of these things will challenge and in turn, improve your balance if incorporated into your routine on a regular basis.
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