Progressive loading - the key to getting stronger, faster

You are working out on a regular basis. You watch what you eat, get enough sleep, and lead a relatively active lifestyle. So why doesn't your body change? Probably because you are not progressively loading your body.

Consider if you will, an older woman who is very deconditioned and weak. If you asked her to lift a 5 lb dumbbell, she might find it challenging, possibly only able to lift it 3 or 4 times. If you asked her to repeat this 3 times per week for 3 weeks, you would return after 3 weeks and find that she could probably lift it 12-15 times with less perceived effort.

The reason for this is the body's adaptive process, whereby it gets stronger when challenged on a regular basis using strength training. However, using the same example, that person might be able to continue increasing the number of times they can lift the weight (repetitions), but at a certain point (approximately 15-20 reps), they will no longer be getting stronger, they will be increasing their muscular endurance.

To get stronger, you would have to increase the resistance once you get to approximately 15 reps. This increase in resistance would force the body to adapt further by getting stronger under a heavier load. If you keep repeating this pattern, it might look like this:
Week 1: 5 lbs x 4 reps
Week 2: 5 lbs x 10 reps
Week 3: 5 lbs x 15 reps
Week 4: 7 lbs x 10 reps (increased weight allowing for fewer reps)
Week 5: 7 lbs x 12 reps
Week 6: 7 lbs x 15 reps
Week 7: 10 lbs x 10reps (increased weight allowing for fewer reps)
Week 8: 10 lbs x 12reps
Week 9: 10 lbs x 15 reps

This is progressive loading, which will lead to further and further gains in strength, endurance, and overall results. This can also be applied to aerobic activity (increasing duration, speed, or challenging terrain).

Progressive loading will guarantee results, but it requires that you monitor your actual capacity, rather than just stop at a given number of reps. try it and you will find that you will get stronger within days.

Working out so you can join a gym

Did you know that many older adults resist joining a gym because they feel they are not in good enough shape? It may seem odd, and perhaps a bit silly, given the reason for joining a gym is to get in shape. However, when you consider how people feel about their bodies and how they think they are perceived by others, it should come as no surprise that many people, including many older adults, put off going to the gym until they are in shape, or atleast when their self-esteem will allow them to.

The only problem is that if you could get in shape without joining a gym and undertaking a more regimented schedule of physical activity, you probably would have and would not need the gym in the first place. So what's the solution? Bite the bullet, join a gym and start reaping the rewards.

When you join the right gym for you, which in and of itself is sometimes a challenge, you will be greeted with the courtesy, support, and expertise to assist you in achieving your goals. When shopping around for a gym, take your time, avoid the normal pressure tactics sometimes employed, and make a decision based on comfort and confidence, rather than price and scarcity created by the typical gym sales person (i.e. "I only have 3 of these low-priced memberships left..."). Visit the gym at the time you intend on using it, and observe who is at the front desk, who is using the facility, and what programs are being offered.

Not all gyms are designed to meet the needs of older adults. You should expect the higher level of respect and attention you deserve, and if you are not getting it, you should look elsewhere.

Regardless of which gym you decide to join, just join one, start working out and start feeling better about yourself. You will feel better about joining after even just one workout, so get started!