Get to know your One Rep Max

As our bodies age, we naturally lose muscle strength and power. This can lead to needing help with everyday activities, and even increases risks such as falling. Research published in the Journals of Gerontology (2003) has shown that it can take an older adult nearly twice as much effort to stand from a chair than a younger person.
Because we know this is what happens when we age, it would be ideal to start the ageing journey with strong muscles. However, a lot of us may start to lose ability before we take steps to strengthen our muscles. Thankfully, it’s never too late to change! Even small improvements can make a huge difference to your strength and independence. You can start to build and improve your muscles with strength training today.

What is one rep max?

When you enter the world of exercise or strength training, you may hear the phrase ‘one rep max’, but what does this mean and why is it important?
One rep max is short for one repetition maximum. This is the maximum weight that any given muscle group (e.g. the biceps in your arms) could lift or push just once before needing a rest.

Why is it important?

Along with 150 mins of moderate exercise, you should aim for 1 - 2 sessions which focus on strengthening your muscles, a week. Regularly working at 70-80% of your ‘one rep max’ is the optimal range to build and strengthen muscle in the areas of your body that you are working.

For example: If your one rep max is 10kg for a bicep curl, you should aim to lift a 7-8kg weight several times (reps, or repetitions) in a session, to build muscle.
If working out what your one rep max is at home, without the help of a professional, seems overwhelming, you can also just aim to work at an intensity level that is “somewhat hard” to “hard” for 6-15 repetitions. The fewer reps that you can manage at a hard level of intensity the closer you are to achieving 80-85% 1 Rep max.

One more thing.

In your later years, it is important to eat protein. Exercising is fantastic, but you ALSO need to eat enough protein to benefit from this exercise because you won’t be able to build muscle without it. So how much is enough? You need to eat at least 1g of protein for every kg of body weight every day to help build and maintain muscle. We have included some examples of protein content in different foods below:
100g Chicken ~31g
100g Tuna/Salmon ~20-25g
1 Large Egg ~ 6g
1 Cup cooked Chickpeas ~15g
Plant based milk ~7g
2tbs Peanut Butter ~ 8g

Starting good habits.

We know that changing your lifestyle and starting these good habits has a positive impact at any time of life. It is never too late, so don’t give up. There is even good evidence to show that focused exercises with people in nursing care has improved their muscle mass and, most importantly, their independence.

You can do this. Challenge yourself and get back your independence today.

References:
https://www.physio-network.com/blog/dose-strength-training-older-adults/

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