And in addition to speed . . .

In my last post I talked about and demonstrated the importance of speed when executing self-defense techniques.  Without question, speed can help offset the raw strength of an attacker.  But you will make speed even more effective if you can put some muscle behind it.  In the unlikely event that you are attacked, you might as well have everything possible going for you.
     It is absolutely true that seniors can gain strength and perhaps even muscle size through smart resistance training -- that is, training with equipment that stresses the muscles.  Lifting free weights or using the fancy resistance machines that you can find at most gyms will do the trick.  You don't need to build the body of a Mr. or Ms. Olympia, fortunately.  All you need to do is build on the strength you already have.  If you've been working out at the gym for a few years, you're probably already where you need to be.  But if you've been avoiding exercise religiously, you have some work ahead of you.  The good news, though, is that your gains can be quite rapid as long as you approach the training sensibly and don't try to get all the work done in one week or one month.  Instead of the strength gains you're after, you'll end up in physical therapy after injuring yourself.
     Approach your strength training with the wisdom that comes with age.  First, remember that you were once 20 . . . but will never be again.  You may not like to admit it, but you aren't going to be as strong as you could have been way back when.  Neither will you run as fast or jump as high.  This is life.  So accept some limits on where the training can take you.  Second, learn how to execute your strength-building exercises properly before embarking on the comeback trail.  You can find plenty of good information on the Internet or in fitness books and videos.  You might also consider paying for a few sessions with a qualified personal trainer.  But the key word is "qualified."  The best way to find a personal trainer is to ask friends.  If they don't know, try your family doctor or the local physical therapy clinic.  DO NOT under any circumstances rely on the exercises you learned 40 or 50 years ago in high school.  Much has changed since then, and it turns out that some of the "fitness" training we received back then was flat-out harmful.
     Okay, so you're not ready to return to the gym quite yet.  What should you do?  A number of posts back I talked about the importance of stretching.  So begin there.  It's really important that you work on flexibility, but only after warming up before each stretching session.  Then you can work on arm strength with push-ups.  Have a lower-back issue?  Then rest on your knees while doing the push-ups.  Hey, you're not training to become a Navy Seal.  You're trying to gain strength without injuring yourself.  When you do your push-ups, be sure to get good extension of your arms each time.  If you cheat, you're only cheating yourself.  You should also work on strengthening your abdominal muscles.  Forget those nasty sit-ups we did in high school a million years ago -- you know someone holding your feet while you wreck your back in the name of strengthening your stomach muscles.  Look online for the proper way to execute sit-ups, leg raises, or other abdominal exercises.  Finally, get yourself a pair of dumbbells so that you can do arm curls for your biceps muscles.  You don't need massive weight.  Use light or moderate weight and aim for high repetitions at first.  Remember, the more patient you are about getting back in shape, the less likely you are to stop the entire process by injuring yourself.
     Speed is crucial to success in the martial arts, and it's a fabulous equalizer when you find yourself confronted by a younger, stronger attacker.  But speed AND strength is an even more formidable combination.  I strongly urge you to work on both.
     If you want to build the full package of speed, strength, technique, and flexibility, find a qualified senior-friendly martial-arts school near you.  Get yourself on the road to fitness and an effective arsenal of self-defense techniques.