John Evans | QOL Quality of Life
John Evans | QOL Quality of Life
SERVICES / STRENGTH & CONDITIONING
Strength training is increasingly being recognised as important as we age. Increased fat free mass, better bone density, improved strength and co-ordination for daily tasks, decreased likelihood of damaging falls and better overall resilience to and recovery from illness. The scientific evidence for strength training in ageing populations is increasingly well documented.
The thing to remember is that you if you can increase the maximum force you can apply then every activity that requires you to exert less force becomes easier.
Or “Get stronger and everything gets easier”.
Jumping over a hurdle, sprinting 100m, pushing a car, getting out of a chair are all dependent on the amount of force you can apply.
True strength training is about co-coordinated movement of large muscle groups like those in the thighs (quadriceps and hamstrings), butt or “glutes” and lower leg (calves). By developing this co-coordinated strength, we are better able to stand, push, pull, walk, run and jump.
Developing strength is also about the ability to resist and control force. We are also less likely to fall, buckle, twist, slip, collapse.
The two key pillars of strength are loading and progression (progressive overload). Lift incrementally more and get proportionately stronger. Good coaching must get both these elements right. Progression must be appropriate and safe. Good fundamentals are essential. There is little to be gained in overloading poor movement patterns. That is a recipe for pain and injury.
At QOL our philosophy is to master basic patterns like squats, deadlifts and lunges before adding too much weight to these exercises. Once these exercises are mastered you will already have a significant base from which to move forward. Not only will you already be stronger, you will have greater awareness of what your body can and greater confidence and control in movement.
You will also develop upper body strength in push and pull exercises like rows and presses. In addition, we recognise the importance of being strong in supporting your own bodyweight. Being able to do a technically solid push up, support your weight in a plank or bridge, progressing to pull ups and performing a one- legged squat are all important markers. The use of Suspension trainers like TRX can help to assist this process and add enjoyment.
Once solid basics have been achieved the fun can begin. For the more competitive and adventurous. Olympic lifts like the snatch and clean and jerk can help enormously in strength and power development and make sessions increasingly intense and enjoyable. John has significant experience in coaching newcomers to weightlifting and developing their technical skill and confidence.
