I had the great pleasure of working with a client from every decade between the teenage years into the 50's the other day and so it got me thinking-- What is different about each of these age groups.  Obviously age, but we have all seen 20 years old that cannot walk to the bus and 60 years old who run marathons.  So, what really is the difference?  So, here are some things that you might notice in each age bracket.

Teenage years- You are often still "growing" into your body and need to develop core strength. Functional exercises are best.  It must also be FUN and should focus on multi-directional movement and skill acquisition for various movement patterns. 

The 20's- Here the body has fully matured and testosterone levels are highest.  Now is a great time to focus on strength and hypertrophy.  Spontaneous and "fun" activities may not be as important here and transitioning to a gym environment may be in order.  Peak levels of fitness can be developed in this age bracket and carried into the remaining decades.

The 30's-  Adult responsibilities begin to kick in here such as work and parenthood.  Time management becomes very important and you must prioritize to maintain and incorporate physical fitness into your schedule during this decade.  Gradual muscle loss will begin here if strength training is not continued.  Furthermore, you can expect as much as a 10 lb increase in body fat and 5 lb loss of muscle mass if you do not maintain a resistance program.  This is a time to maintain a well-rounded fitness program!

The 40's-  The effects of poor lifestyle choices will begin to appear in this decade.  Stress may also be high during these years.  This may be a good time to try yoga or relaxation type exercises and also maintain a strength training program.  Be sure to perform sub maximal lifts and protect against wear and tear on your joints.

The 50's-  Risk factors for conditions such heart disease, osteoporosis, arthritis and  lower back pain will increase in this decade.  The risk factor for hip fractures doubles in post menopausal women over the age of 50 and including a strength program into your regular routine will greatly reduce this risk.  Focus should be on balance-type exercises and proprioception to aid in fall prevention. 

The 60's-  Now is a time to focus on more gentle exercises and movements that do not cause pain and help improve and maintain ability to perform activities of daily living.  Although, the more active you were in prior decades will determine your abilities here.  You will also likely have less time commitments in this decade and more time to focus on your fitness. 

The more consistent and better at maintaining your fitness levels the less dramatic the decades of change will be.  So, whatever decade you are in start or continue to exercise.  It is never to late.  Best of luck, in surviving the decades of live and enjoy each of them as they will each offer their own joys and challenges!!

In Health,
Amy