Strength Training for Older People with Ashley Gluchowski, Ph.D.

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’retalking 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 [email protected]

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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.

Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.