You have an older person in your life, or perhaps you are an older person yourself and you need that push to start strength training. This is the episode for you—because today we’re talking with Ashley Gluchowski, Ph.D., one of the most enthusiastic evangelists on strength training around and the University of Salford exercise scientist who helps older adults get stronger, improve balance and reduce risk of falls.
In this episode we discuss:
The surprising activities of daily living that require strength as we get older
Why older adults should be doing strength training
The association between strength and decreased dementia risk
How to get over being intimidated by strength training
The long-term benefits of making exercise social
Tips on how older adults can stick with strength-building programs
Ashley is a clinical exercise physiologist and former student of Stu Phillips’ who has gone on to found Stronger At Home, a program designed to get older adults to start and stick with strength training (link below). She has years of experience working with older adults on how to start and stick with strength training—and in this episode, Stu and Marty interview her about what works (exercise classes), and what doesn’t (patronizing trainers).
According to Ashley, “the short-term benefits of becoming stronger and more active include better glucose regulation, improved mood, increased energy, and better sleep.” The stereotype is that strength training is just for young people. But older people fighting sarcopenia are the ones who will most benefit from strength training most of all!
Send us ideas for future episodes, comments and listener questions at realexercisescience@gmail.com
Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to: everme.ai/exercisescience
Thanks also to our sponsor Biafit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/
Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com.
EPISODE LINKS
Dr. Ashley Gluchowski on instagram @drashleygstrongerwithage
Dr. Ashley Gluchowski’s website strongerahome.com
The Antifrail paper that Stu and Ashley wrote
Handgrip strength and all-cause dementia incidence and mortality: UK Biobank study
SHOW LINKS
Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.
Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!
Marty just started his own Instagram. Give him a follow! He’s also on X!
Exercise Science is produced by Ghost Bureau, the Toronto content agency.
DISCUSSION POINTS
00:00 Cold open
01:03 Dr. Ashley Gluchowski’s story
06:48 Why strength train
08:30 Starting strength training
13:57 More reasons to strength train
17:22 Muscle power for older adults
20:44 The intimidation factor
22:47 Four reps
29:21 Tips for beginners
32:12 Squat variations
34:27 Four reps in practice
39:08 Listener question: Osteoarthritis
DISCLAIMER
The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.
The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.
Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.
