Resistance Training for Older Adults

Diarmuid Geraghty

Everywhere we look these days, be it TV, radio or social media, people are espousing the benefits of strength training. But what is it and why is it important, particularly as we age?

Also known as resistance training, it’s a type of exercise that makes your muscles work against a weight or force. This can be done by using weights, machines, bands or just your own body.

Research has shown that once we reach 30, inactive people can lose up to 8% of their muscle mass per decade and this increases rapidly after the age of 60 (Volpi et al. 2004). This can be a cause of disability in older people and presents significant health risks.

Here are some key areas which strength training can address:

1. Muscle Mass and Strength Maintenance:

Prevents Sarcopenia: Regular resistance training helps combat sarcopenia, the age-related loss of muscle mass and strength.
Functional Independence: Increased muscle strength improves the ability to perform daily activities independently, such as lifting groceries, climbing stairs, and maintaining balance.

2. Bone Health:

Increases Bone Density: Weight-bearing exercises enhance bone density, reducing the risk of osteoporosis and fractures.

Improves Joint Function: Strengthening the muscles around joints can alleviate symptoms of arthritis and improve joint stability.

3. Metabolic Health:

Boosts Metabolism: Increased muscle mass elevates resting metabolic rate, aiding in weight management and reducing the risk of obesity.

Improves Glucose Control: Regular resistance training enhances insulin sensitivity, which helps in managing and preventing type 2 diabetes.

4. Cardiovascular Health:

Lowers Blood Pressure: Resistance training can contribute to lower blood pressure, reducing the risk of cardiovascular diseases.

Improves Lipid Profile: It helps in improving cholesterol levels, decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol).

5. Mental Health:

Reduces Depression and Anxiety: Physical activity, including resistance training, is known to release endorphins, which help in alleviating symptoms of depression and anxiety.

Enhances Cognitive Function: Exercise has been shown to improve cognitive abilities and may delay the onset of cognitive decline and dementia.

6. Balance and Fall Prevention:

Enhances Balance and Coordination: Stronger muscles contribute to better balance and coordination, reducing the risk of falls and related injuries.

Improves Proprioception: Resistance training improves body awareness, which helps in maintaining stability and preventing falls.

7. Quality of Life:

Increases Mobility and Flexibility: Regular exercise keeps joints flexible and maintains a range of motion, improving overall mobility.

Boosts Confidence and Mood: Achieving fitness goals and feeling stronger can significantly enhance self-esteem and overall mood.

8. Longevity:

Extends Lifespan: Engaging in regular resistance training is associated with a lower risk of mortality and can contribute to a longer, healthier life.

The benefits from strength training can be seen in as little as 20

minutes a week with the correct programming. However, any amount of physical activity is better than none. Set yourself some realistic goals and speak to your physiotherapist to find out how we can help you start your strength training journey.

References

Physiopedia. “Strength Training.” Physiopedia, 2024, www.physio-pedia.com/Strength_Training.
Volpi, Elena, et al. “Muscle Tissue Changes with Aging.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 7, no. 4, 1 July 2004, pp. 405–410, www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text= Muscle%20mass%20decreases%20approximately%203.