Without adequate force loads applied to muscles, declines in muscle mass and strength will occur, even in those who are physically active. A progressive resistance exercise program is one of the most effective interventional strategies to enhance muscle size and strength in older adults (Law, Clark, Clark; 2017). For a resistance training program or class to be progressive, regular changes need to occur that challenge participants’ strength, balance and coordination beyond their current abilities. Effective variations for safe progressions in group training can be applied by gradually increasing weight, working at different speeds of movement, altering repetitions and changing the type of resistance tool used.
A properly designed group exercise class can reverse muscle loss and declining strength. An increase in 12 percent muscle mass and 30 percent strength gains, for both men and women, has been measured in two months of a progressive resistance training program (Clark, Manini; 2013).
SilverSneakers participants are often managing various health conditions that affect how they feel and their movement quality. Positive leadership empowers class participants to effectively work within their ability while still experiencing progressive strength and functional improvements.
Progressive strength training and the use of progressions and regressions can be applied to all SilverSneakers class formats. SilverSneakers Classic, SilverSneakers Circuit and BOOM MUSCLE provide the greatest opportunity for progressive strength training using the principles discussed in this course.