jsinkwitz t1_irn5bcp wrote
Reply to comment by Bikewer in Heavy-load exercise in older adults activates vasculogenesis and has a stronger impact on muscle gene expression than in young adults (Oct 2022) by basmwklz
That's still likely to be sufficient in preventing loss of lean tissue when paired with appropriate protein intake. Even bodyweight exercises that would be considered 70% RPE for 10-12 repetitions would qualify. Since you've been active, you're likely beyond it, but for most in an advanced age doing something as simple as bodyweight squats and pushups could satisfy the requirements until the RPE lowers with proficiency, allowing the use of angles to increase RPE rather than focusing solely on external loads.
Strazdas1 t1_irr72ab wrote
Pushups isnt a "Starting point" for a lot of people. You already need to have some muscle mass to even be able to do it. I remmeber a time when i was physically unable to do so.
jsinkwitz t1_irr8wsi wrote
I use it as a generalized example because pushups come with their own built-in variations. The progression for trainers and physical therapy is usually box pushups (hands on box) with setting a ~20% weight supported (i.e. equivalent of a decline press of a low weight). Once repetition targets can be hit on that it'd transfer to a lower box (turn on side) for closer to ~30% of weight. Again on lowest box setting for close to 40% of weight. Then pushups from knees (some will do this before the final box setting). Then regular pushups. Then pushups with feet elevated on the box, progressing back up on box height. Finally mixing in advanced techniques such as hand placements, offset objects like medicine balls, etc.
In my initial example, yes it was too simplified, but to more point out that resistance training need not be always externally load dependent. I'm simply a big fan of people committing to any resistance training program they enjoy enough to stick with for several months at a time.
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