Coaches of Wānaka - Programming for older clients

 

We are talking about our Mum’s and Dad’s, Grandma’s and Grandpa’s here! And forget the generic image of a geriatric in a wheelchair, these people are fit and active! (this is Wānaka we are talking about!) So how do we program for them while considering their age and other health factors?

senior-classes-wanaka

Members of Pure Performance Wānaka after completing their first round of Senior Games 2026!

Firstly, we must consider that age leads to a slow decline in many physiological factors that will affect how well a person can move - this has been well documented. The two I want to discuss in this article in relation to programming are MOBILITY and POWER.

MOBILITY - The general trend as we age is that we move less, or, we are more restrictive in the movement patterns we utilise. This, paired with degeneration of connective tissue, can restrict mobility in an individual. Any well considered, personalised training program should have this in mind - how well can my client move? How can we increase their mobility?

POWER - Declining strength is widely talked about in health and fitness circles in regards to the older population, but I want to shed some light on the rate in which we can use that strength (a.k.a power). Can my client prevent themselves from falling? Can they make the necessary adjustments, at speed, in their chosen sport? (skiing is a big one!)

THE FIRST STEP - MOVEMENT SCREEN AND CONSULTATION

Before working with a client, gather as much information as you can!

In the consultation, specifically ask about:

  • Their activity levels

  • Any old or current injuries

  • Medical conditions and medication use

  • Goals - why are they here?

A consultation should cover at least this, and more.

The movement screen:

In an ideal world, we would take our clients through all sorts of testing - maximal strength, power output, VO2 Max and so on. However, time and money may be limitations, so one of the biggest focuses, particularly for this age group, should be on mobility and movement quality .

Asses:

  • Squat

  • Hinge

  • Shoulder Mobility (Int,Ext rotation, flexion, extension)

  • Thoracic Rotation

  • Foot health (including ankle movement)

  • Balance and co-ordination

Do they move well and with co-ordination? Or are there clear mobility restrictions? Some restrictions may be soft tissue related (tight or inactive muscles etc.) or structural (fused vertebrae, titanium plates etc.) Know what can be improved, and what limitations you have to work within.

THE SECOND STEP - BUILDING THE PROGRAM

Deb doing a Med Ball Toss to improve her power

With the above information, you will now be better informed to write an effective program. Things to consider.

MOBILITY WORK BY ITSELF ISN’T NECESSARILY EFFECTIVE - YOU MUST LOAD IT!

At the start of a workout, a warm-up is crucial. Mobility work should be a part of this (which will depend on where your client needs it most) but once an area is mobilised, it needs to be utilised! Connective tissue will only stay ‘mobilised’ for a short amount of time so if you’ve done some hip openers for example, make sure you get them squatting into that increased range fairly promptly! Over time, this is what builds new neural pathways (it’s “safe” to use this range) and increases range of motion.

DO NOT SHY AWAY FROM FAST OR HEAVY MOVEMENTS

It may be tempting to wrap older clients in cotton wool, but this won’t help them! As long as they have a solid foundation, program in some progressively heavier lifts and explosive movements. Med ball slams, hopping, throwing, explosive step ups are all going to help decrease the rate at which they lose their ‘fast twitch’ potential! Remeber, we live in Wānaka, we aren’t just preventing falls, we are preventing risk of injury on the slopes and the trails too!

CONCLUSION

This is but a brief guide to programming older clients! Make sure you know the movement quality of your client before anything else. Include strength and power work!

For more information, I run coaching up-skills out of Pure Performance Gym in Wānaka that are much more in-depth and practical. If you are a coach/personal trainer in Wānaka, please don’t hesitate to get in touch to join: kaizenfitnessnz@gmail.com

 
 
Jordan Berry