If there were a miracle solution for healthy aging, strength training would undoubtedly be it. Ben Bruno, trainer to the renowned Kate Upton, emphasizes the importance of modifications to safeguard your bones and joints while building and maintaining strength.
Recently, Bruno posted a video on Instagram featuring his 75-year-old mother demonstrating a workout he designed specifically for her. The routine comprised five exercises, each tailored to accommodate her age, reflecting his approach for all older clients. Below are the exercises, their modifications, and the benefits of these adjustments.
1. Wall Squats with Foam Roller
Modification: Lean against a wall with a foam roller between your back and the wall while descending into the squat.
Benefit: “The roller alleviates strain on your lower back and knees,” Bruno explains.
2. Single Arm/Single Leg Press
Modification: Rest your head, neck, and upper back on a bench while performing the press.
Benefit: This position helps prevent strain on your neck and shoulders.
3. Prone T Raise
Modification: Perform these instead of prone overhead presses.
Benefit: “Prone T raises are an excellent alternative for those who find overhead lifts challenging,” Bruno advises. Research indicates that flexibility in shoulder and hip joints can diminish by about 6 degrees per decade from ages 55 to 86, hindering overhead activities.
4. Hamstring Bridge March
Modification: Execute each march slowly and with control.
Benefit: This approach reduces lower back strain.
5. Supine Weight Taps
Modification: Lie on your back while tapping weights by your ears to keep your neck and head resting comfortably.
Benefit: “This modification relieves neck strain,” Bruno points out.
Bruno’s personalized approach is clearly effective, as he notes in his caption: “Here’s a full-body workout I shared with my 75-year-old mom, who’s still going strong.”
“I genuinely believe that STRENGTH TRAINING IS THE REAL FOUNTAIN OF YOUTH, and thankfully, she agrees. Despite lifelong lower back issues and a severe arm fracture four years ago that still affects her mobility, many individuals use injuries as an excuse to avoid training. However, it should serve as greater motivation TO train.”
“She has dedicated herself to strength training, allowing her to return to activities like golf and tennis that many her age can no longer enjoy.”
“Women often see strength training merely through the lens of physical appearance, yet its benefits extend far beyond: improved bone density, enhanced metabolism, better blood sugar regulation, and uplifted mood—just to name a few. We only have one body in this lifetime; maintaining it becomes increasingly crucial as we age.”
“I’ll elaborate on additional training modifications for older clients in the comments below, but I want to spotlight Momma Bruno for the incredible dedication she shows and her positive outlook on focusing on what she CAN do rather than what she cannot.”
Here’s to ensuring our bodies remain strong and active for years to come.
