ABSTRACT
I. Introduction .................................................................................................. 354 II. Defining Strength Training ........................................................................... 355 III. Characteristic Changes in Muscle Tissue with Aging .................................. 356 IV. Changes in Absolute and Relative Strength.................................................. 356 V. Changes in Power and Velocity with Age .................................................... 357 VI. The Effects of Chronic Resistance Training on Muscle Tissue Size and
Function across Age Groups ......................................................................... 358 A. Changes in Muscle Tissue and Strength ............................................... 358 B. Elevations in Power in Response to Resistance Training .....................360 C. Increases in Functionality in Response to Resistance Training ........... 361
VII. Optimizing Acute Training Variables for Endurance, Hypertrophy, Strength, and Power ...................................................................................... 361 A. Strength and Power ............................................................................... 361 B. Hypertrophy .......................................................................................... 362 C. Endurance ............................................................................................. 362
VIII. Additional Health Implications of Strength Training ................................... 363 A. Aging and Body Composition ............................................................... 363 B. Cardiovascular and Metabolic Considerations .....................................364 C. Strength Training and Bone Density..................................................... 365 D. Miscellaneous Benefits ......................................................................... 365
IX. Nutrition and Supplementation for Optimal Training ..................................366 A. Energy Balance .....................................................................................366 B. Caloric Needs for Middle-Aged Athletes .............................................366 C. Protein Intake with Aging ..................................................................... 367 D. Protein Consumption with General Body Composition ....................... 368 E. Protein Requirements for Resistance Trained Individuals ................... 370 F. Protein Quality and Resistance Training .............................................. 371 G. Timing of Protein Intake ....................................................................... 372 H. Protein Intake to Combat Progressive Anabolic Resistance with
Aging ..................................................................................................... 372 I. Carbohydrates ....................................................................................... 373 J. Lipids ..................................................................................................... 375
X. Ergogenic Aids for Strength Training .......................................................... 375 A. Creatine Supplementation ..................................................................... 375
In the 20th century the United States experienced a 57% increase in lifespan (from 49.2 to 76.5 years).1 With continued growth, per annum life expectancy is projected to rise to approximately 80-84 years of age in women and men respectively by the year 2050.1 With the average college graduate obtaining his or her degree by age 25 and reaching retirement by 65, it is during the midlife (30-60) portion of these longer lifespans that an individual may have the greatest opportunity to make an impact on society.2,3 During these working years many will perform physically demanding jobs that have been correlated to various measures of strength.4 Data suggests that middle-aged (35-57) individuals in physically demanding jobs demonstrate progressive worry about their usefulness in society.5
