| Seniors is the next age group after Adults. This age group is between 45 and Over. This age group is very interesting. You can have people who have been training for 20+ years and you can have people who are just starting to workout for the first time in their lives. This age group just as the younger age groups need to start with the core strength and core exercises before starting to lift weights Again these exercises are: BASIC CORE EXERCISES |
 | Sit ups Upper ABS - Keep their hands across their chests not behind their neck | |
| Leg lifts Lower ABS - Lay on back and raise their legs 6 inches off the ground | |
| Push Ups Have them stay on their knee’s and do push ups | |
| Squats Have the children squat down and stand up several times for leg strength | |
| Flexibility Keep your children flexible with stretching exercises | |
| RUN Have your children outside playing and running to build lung capacity | |
| Once these core exercises are mastered and they have built basic strength now we can start a weight lifting routine. Start slow keep the exercises simple and build strength with proper form. This age group between 45 and Over may not be looking to become the strongest man in the world so we need to adjust the types of exercises and the amount of weight that we use. The most highly trained athletes experience some decline in performance after the age of 30. It has been shown that strength declines with age at a rate of 1% to 1.5% a year until approximately age 70 at which a more dramatic decrease occurs. Older Adults can build strength and muscle at any age. Also a benefit of older athletes training is to help stop the loss of bone and/or build bone density. Older adults actually have a higher stimulus to weightlifting than younger individuals. The fundamental principals of designing an resistance training for an older person and a younger person are basically the same. Before participation in an exercise program seniors should complete a medical history and risk factor questionnaire. The following are safety recommendations for Seniors Resistance Training: |
| Pre screen all participants for existing medical conditions | |
| Seniors should warm up 5 to 10 minutes before each exercise session | |
| Seniors should not use weights that the skeleton can not support | |
| Seniors should avoid using the Valsalva maneuver | |
| Allow 48 to 72 hours of rest and recovery between training sessions | |
| Perform exercises within a range of motion that is pain free | |
| Trained and Certified Instructors should supervise all training sessions | |