Is This "Slow" Strength Training Method the Secret to Youthful Vitality? L.A.’s Centenarians Say Yes

Deloyce Alcorn is 92 years old but can lift almost quadruple her age in weight at the gym.

Last Wednesday afternoon, Alcorn—who had on a T-shirt inscribed with "Be Strong. Be Resilient. Be You."—slid onto the leg press machine adjusted to an impressive weight of 312 pounds. Grasping the handles, he shut his eyes and entered a calm state of mind, as he describes it. Afterward, he pushed his legs outward. very slowly.

"Slower, slower, smooth...." encouraged his trainer, who was beside him.

The former aerospace engineer residing in Sierra Madre managed only around four repetitions before his teeth gritted, his legs started shaking, and he released brief bursts of breath through tightly closed lips. This workout lasted for exactly one minute and thirty-three seconds. Upon completion, Alcorn jumped up energetically with an expression of great satisfaction.

I used to lift 400 pounds!" he bragged. "However,COVID-19 set me back. Now, I'm trying to get back into shape.

Alcorn was in the middle of his routine exercise session for the week when the Strength Shoppe In Echo Park, he and his spouse, Patricia Alcorn, aged 88, have undergone training for twelve years. They follow a regimen known as slow-motion strength training. This form of resistance workout, often termed SuperSlow or Power of Ten, entails lifting weights at a deliberate pace—ten seconds dedicated to both raising and lowering the weight—which removes inertia, making it gentler on the joints and ligaments—a key factor why numerous adherents practicing this type of training tend to be senior citizens.

The exercise routine usually involves MedX machinery, which was created in the 1980s as rehabilitation tools. These devices continue to be utilized in physical therapy centers, medical facilities, and fitness clubs across the nation.

Lately, strength training has emerged as a trending subject in the fitness realm, partly due to ongoing studies highlighting its advantages for overall well-being and long life. builds muscle strength and bone density and is good for cardio metabolic health , particularly beneficial for women. However, slow-motion strength training, specifically, holds particular advantages. beneficial for older exercisers , individuals recovering from injuries or beginners and those getting back into exercising appreciate this approach since the method emphasizes a slower pace and proper technique—always conducted under individualized guidance—resulting in the chance of injury .

This technique has garnered significant interest within the broader fitness world due to its effectiveness; a single session lasts only 20 minutes and occurs weekly. According to Melinda Hughes, who co-owns The Strength Shoppe, these workouts should not exceed this frequency as the body requires adequate recovery time. By reducing motion speed, removing momentum, and avoiding pauses between exercises, muscles experience prolonged periods of heightened tension. This intensifies their workload, potentially yielding better outcomes in shorter durations relative to conventional weightlifting methods. Muscle exhaustion usually sets in after about one to two minutes of such intense activity.

Hughes explains that "unlike traditional strength training, which requires triple the duration with additional repetitions and sets, you don't achieve the same high level of intensity as you do with slow-motion strength training, where you only perform one set until exhaustion."

"It’s just 20 minutes. I can fit this into my lunch break!" exclaims Lai-San Ho, a 33-year-old television editor. She began practicing slow-motion strength training. the Workout Revolution In Studio City following her ACL tear in 2022 — this offered a low-impact method for exercising during her recovery. However, she continued with it to maintain her fitness level.

I could sense that I was becoming more robust throughout my entire body," Ho states. "After one year, some discomforts in my upper back vanished. The thought of not continuing this now seems unimaginable due to the numerous advantages I experience.

Jason Zaremski, a sports medicine doctor from the University of Florida, states that the method is "genuine, the actual deal."

Weightlifting is highly beneficial for older people, but this particular regimen minimizes the chance of injuries while ensuring they still reap the advantages," he explains. "It involves smooth movements rather than abrupt ones or tossing weights around. Additionally, it enhances circulation—boosting blood flow as it engages muscle groups. Consequently, it offers cardio benefits despite being primarily an anaerobic exercise.

Nevertheless, other specialists remain doubtful regarding this method.

Pushing sets to failure with extended time under tension makes for an extremely uncomfortable and excessively painful training session, Casey Johnston , writer of the weightlifting newsletter “She’s a Beast,” He said, “It’s not inherently more effective. A significant part of weightlifting involves coordination, neuromuscular engagement within your body, and stabilization—factors which aren’t as pronounced when using machinery compared to free weights.”

Around a dozen specialized boutique fitness studios in Los Angeles focus on slow-motion strength training, along with bigger franchises like the Perfect Workout Although these forms of exercise have existed for several decades, their popularity surged during the COVID-19 pandemic, according to Hughes. By 2022, the Strength Shoppe saw such growth that it expanded its workforce twofold at both its Pasadena and Echo Park sites and recently launched a new branch in Mid-City. When gyms and fitness centers were forced to shut down due to initial lockdowns, numerous slow-motion strength training facilities stayed operational as they provided crucial rehabilitative services—weight-bearing physical therapy aimed at managing pain, treating osteoporosis, and addressing various health issues.

News spread quickly. Once limitations were eased, individuals seeking personal studios equipped with robust COVID safeguards started flocking to these places offering gradual resistance workouts. These studios usually have an atmosphere that’s calmer and cozier compared to the hustle and bustle of regular gyms. At any one time, you’ll rarely see more than two clients along with their instructors within the premises. The rooms are kept quite cool, around 68-70 degrees Fahrenheit, due to the intense physical effort involved. Group sessions aren’t common here, nor do they play music through the speakers.

It demands complete focus on posture and alignment," Hughes explains, noting that her clients span ages from 12 to 93. "My fellow trainers and I refer to this method as 'the fountain of youth.' As we get older, we tend to lose muscle and bone density. This loss accumulates over time. By gaining—or regaining—muscle mass, you'll feel rejuvenated, and your body will have better support.

At SuperSlowLA In Brentwood, where the facility celebrated its 25th anniversary, the customer base spans ages from 15 to 89. However, the studio has carved out a niche for itself with a focus on the well-being of postmenopausal women, constituting 80% of their clientele (with females making up 90%).

Osteoporosis, osteopenia, and other connected health problems occur in women due to hormonal shifts," explains owner Benjamin Fisher. "Many of our customers worry about fracturing their hips just by strolling down the street. Our approach focuses on preventing bone density reduction. This gives them greater strength for an active and self-reliant lifestyle.

Leona Katz, an 80-year-old lawyer with five years of experience training at SuperSlowLA, describes the outcomes as "remarkable."

I was severely overweight and also struggled with hip issues and high blood pressure," Katz explains. "Following my husband’s passing, I decided to make significant lifestyle alterations and managed to lose over 100 pounds. Now, my children refer to me as Leona 2.0.

At Myogenics Fitness Opened in West Hollywood in 1998, this space boasts an environment that is sleek, straightforward, and practical. Sometimes the studio plays white noise to assist participants in maintaining concentration during workouts. Instructors guide trainees on sustaining an unobstructed and smooth breath pattern as they perform strength exercises.

“Many individuals draw parallels between this workout and meditation,” owner Chad Morris states regarding the exercise routine.

Marty Waldman, who is 96 years old, has been working out at Myogenics for around six years now. This experience has brought him both great satisfaction and considerable fatigue due to his advanced age. In his youth, Marty enjoyed running, skiing, and cycling over long distances, and although he still maintains decent health overall, he does have some issues with his heart and suffers from 'two bad knees and shoulders.' As a retiree, however, he decided to take up slow-paced strength training primarily to boost his sense of physical power.

He mentions, 'It has enabled me to engage in activities that I typically would not pursue.' He recently returned from an intensive journey tracking gorillas in Rwanda—there was absolutely no chance I could have accomplished this without being in fairly good condition.

Although slow-motion strength training has yielded significant benefits for numerous participants, these outcomes do not come cheaply. Each session requires the presence of a trainer and usually costs anywhere from $80 to $100, making the total expense for a month exceed that of a typical gym membership.

There are also safety measures in place.

According to sports medicine physician Zaremski, "The weights used should not be as heavy as those utilized in conventional routines since your muscles tire more rapidly due to the extended time under tension; therefore, you might need to reduce the load. Additionally, maintaining proper form becomes even more crucial."

Nevertheless, followers argue that the price is justified.

You can't assign a cost to good health," asserts Blake Boyd, a 58-year-old actor-producer and ex-fitness instructor who visited the Strength Shoppe six years back following an arthritis diagnosis in his neck. "It's efficient, it delivers results. I plan to continue this regimen indefinitely.

Rick Staddon, owner of Vitality Personal Training In Calabasas, he mentions that his clients often remark how becoming stronger has transformed their experience.

“I frequently hear statements like: ‘Now I can haul groceries upstairs’ or ‘I am able to mow the lawn,’ he explains. ‘These basic tasks hold significant value for many individuals.’”

For Alanna Kathleen Brown, an 80-year-old retired English professor, slow-motion strength training has transformed her into a "walking miracle," she claims as she ascends onto the seat of the High Row machine. Pure Strength in Studio City.

I suffer from osteoarthritis, struggle with obesity, have hypertension, and deal with GERD," Brown explains. "However, I lift weights; I am quite strong. So far, I've managed to avoid surgery.

Next, she raises and drops the weight extremely gradually until her face turns a soft shade of pink.

For me, lifting weights slowly ranks just as high as settling all my financial obligations," she states. "There are many aspects of my lifestyle I would sacrifice long before giving this up. It’s about enhancing the quality of life and maintaining independence.

This tale initially surfaced in Los Angeles Times .