Introduction
At Age Free Strength, we understand that the aging process can make it challenging to maintain your strength, muscle and mobility. That’s why we’ve designed our programs to focus on the specific needs of seniors, while still being applicable to males and females of all age groups.
Conventional science states, amongst many other things, that muscle mass in men and women decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.
Our programs will stop this decline and increase strength and muscle – all with safe and effective workouts that can be tailored to your individual needs and goals.
Our approach to strength training incorporates the science of biomechanics, physics, neurology and muscle physiology – to optimize the anatomical motion, exercise efficiency, target muscle activation and recovery. We apply this science to support the ‘why and how’, ‘how long’ and ‘how often’ we work out, but our promise to you is to always keep it simple and fun to encourage consistency.
We will include science references for those interested in exploring the details, but Age Free Strength will be the ‘go to’ website for living a healthy and vibrant life.
Our mission is to teach how to develop and maintain muscle mass, strength, flexibility and mobility, as we age - anywhere, effectively, safe and free of exercise injuries.
Working Out Anywhere
Our optimal exercises, workout routines and programs can be done at home, while travelling and staying in hotels and while vehicle touring and camping.
We live in Australia and since I retired in August 2022, my wife and I have lived mostly on the road as ‘grey nomads’ – which is Aussie for ‘aging tourers’.
Prior to us hitting the road I had a well-equipped home gym, with a cable/plate machine, dumbbells, kettlebells, resistance bands and a variety of benches.
With the weight and volume restrictions of our camping lifestyle, I’ve adapted the exercises to specific equipment that takes up minimal space, weighs about 5kg, but delivers more than enough resistance.
We combine the latest exercise science with our portable, lightweight equipment to offer a comprehensive strength training solution no matter where you are.
The Science – in Simple Terms
The science behind our strength training exercises and programs is based predominately on Doug Brignole’s ‘The Physics of Resistance Exercise’ and other biomechanics and ‘hypertrophy’ (muscle growth) references – including but not limited to Chris Beardsley, Brad Schoenfeld, Steve Holman and Borge Fagerli.
We will go into appropriate detail in future posts but, as a brief summary:
- All muscles pull (contract), none push. It’s the resulting action of muscles pulling on bones (levers) that rotate the joints they control to make a pushing movement
- All muscles pull from their insertion to their origin
- Exercise selection and direction of motion must align with the opposing force and target muscle fibers for optimal muscle activation and joint safety
- Exercise selection and form, the load applied, the equipment used, and positioning should leverage the target muscle’s strongest positions in the range of motion
There are a many more principles that we apply to the equipment and ergonomics used, the exercise selection, volume, exercise form and our programs. The above is just a small flavor, but when applied properly you will reap the benefits.
What We Offer and Cover
The Age Free Strength website will come with free content via blog posts and email newsletters. We will also create a membership only area with comprehensive descriptions of our workouts. These video workouts and programs will be accessed by a one-off lifetime subscription.
In the meantime, our blog posts will go into detail, with examples, of why and how we work out and make recommendations for exercise equipment, nutrition and healthy living.
Some of the topics we will cover in our free content blogs include the following:
- Aging – what it means for strength, mobility, flexibility and vibrant health
- Workouts for seniors and all ages – level of resistance/weights, volume (sets and reps), duration, rest between sets, repetition tempo, frequency, recovery
- Workouts while travelling, touring and camping – resistance training, walking and hiking/trekking
- Workouts for men and women – any difference?
- Consistency – the key objective and how to maintain it
- The biomechanics, physics and neurology behind exercise selection, efficiency, form and safety
- Exercise equipment recommendations and options – at home, in gyms and while touring
- Full body and split workouts – anywhere and everywhere
- Weight resistance training and cardio – combine or separate?
- Exercising to failure – is it necessary?
- Mobility and flexibility – what is enough and how to maintain it
- Diet and nutrition including fasting, vibrant longevity (latest research), supplements
- Losing fat and improving body composition
- Sleep
- De-stressing – meditation, breathing and therapies
- Body types and genetics – the role they play in how we respond to exercise
Learn More
We look forward to working with you on our Age Free Strength journey, starting with the post links below
Nice simple website. Clear and concise. Gives me the info I need.
Thanks Austin, stay tuned for the first Post, ‘Working Out as we Age’
Advanced
Thanks Myah. First ‘post’ coming soon.