The 1x20 Strength Training Program for Older Adults

by Joshua McMillian, CSCS,*D, RSCC*D
Personal Training Quarterly January 2023
Vol 9, Issue 3

Available to:
Members only
Personal trainers
Program design

This article explores how personal trainers can use the 1x20 strength-training program to potentially build strength with the older adult client.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »



1. Baechle, T, and Westcott, W. Strength Training Past 50. 3rd Edition. Champaign, IL: Human Kinetics; 2-5, 2015.

2. Faulkner, JA, Larkin, LM, Claflin, DR, and Brooks, SV. Age-related changes in the structure and function of skeletal muscles. Clinical and Experimental Pharmacology and Physiology 34: 1091–1096, 2007.

3. Gard, M, Dionigi, R, Horton, S, Baker, J, Weir, P, and Dionigi, C. The normalization of sport for older people? Annals of Leisure Research 20(3): 253-272, 2017.

4. Mayer, F, Scharhag-Rosenberger, F, Carlsohn, A, Cassel, M, Müller, S, and Scharhag, J. The intensity and effects of strength training in the elderly. Deutsches Arzteblatt International 108(21): 359-364, 2011.

5. Yessis, M. The Revolutionary 1×20 Strength Training Program. Sports Training Inc; 81-94, 2014.

About the author

Joshua J. McMillian, MS, CSCS, RSCC*D

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Josh McMillian is a Physical Education Teacher/Strength and Conditioning Coach at Clayton High School in St. Louis, MO. In addition to his role at Cla ...

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Available to:
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