Dr. Kareem worked with over 70,000 clients to date, over 1,000 in-person clients and patients, and coached over 700 people online, we've learned a thing or two about program adaptation by age, gender, or situation.
Program 'adaptation' or 'customization' is the key to your success, rather than a single variable such as age. However, age does come with some 'rather' normal changes, such as:
- 15-25: Body is very
youthful, resilient, and has not experienced pain from previous injuries
yet. Risk tolerance is higher and should be kept in check, while
continuously pushing limits and maintaining safety. This is
the era for body design.
- 25-35: Body is extremely
capable and muscle is easiest to grow; rather than focus on 'impact'-based
activities, we're going to focus on joint stability, core strength, and
developing a 'life' muscle base. This way, your metabolism stays
high for a very long time to come.
- 35-50: Physical
endurance, speed maintenance, and youthful aging become the
priorities. Working on the 'inside' of your body becomes more
important than ever before, and you experience the consequences of years
of prolonged sitting, standing, or repetitive motions you've done at work
and at home. Counter-acting aging becomes the highest priority to
maintain and improve the quality of your life, and time is more of a
factor than ever before.
- 50-65: This is the era
that requires you re-build strength. Your metabolism is naturally
slowing down, hormonal changes related to aging are taking place in both
genders, and anti-aging exercise, nutrition, and mindset become the focal
points of life, rather than career or education. This is the peek of
your career, the onset of golden years, and the moment that makes you want
to give back and teach others. The example you set now is one others
will live by for years to come.
- 65+: Body, figure, balance, pain elimination. Time to 'tune in' your body, activate as much muscle as possible, and take your body slightly out of the comfort zone every day, so you can move like a kid again.
You see, the same exercise program can work for all age groups, if designed effectively. Depending upon how much you want to focus on strength vs flexibility vs fat loss, you can adjust the amount of weight you lift, the rest periods you take, and the reps of every exercise you do. For 99% of exercisers out there, bodyweight -- or simple at-home equipment -- is all you need to get a phenomenal workout.