The benefits to aging adults of strength building have been widely documented. As we age, we lose lean muscle mass and body fat naturally increases unless we do something to replace it. Strength training exercises can help us avoid muscle loss and maintain or increase muscle mass. It also provides a number of other benefits, as discussed below.
What is strength training? “Strength training (also known as resistance training) is different than aerobic exercises such as running, cycling, or walking. Weightlifting, either with machines or free weights, is one type of resistance training. Other types include using medicine balls or resistance bands, or body weight-bearing exercises, such as pushups, squats, or yoga. Resistance training requires our muscles to contract to lift a heavy object against the pull of gravity.”
Regular strength training not only builds muscle, it “… can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways:
The combination of aerobic exercise with regular strength training has been shown to improve mental and emotional health and a person’s ability to sleep. “Strength training exercises can also reduce depression and boost self-confidence and self-esteem, and improve [a person’s] sense of well-being.” “By strengthening the muscles in the legs, hips and core, older adults can improve their ability to maintain balance and stability [and reduce the risk of falls].” “Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.”
Even if you have not previously engaged in strength training, you can reap the benefits by starting now, regardless of age or present level of fitness. If you are just beginning or have an existing chronic condition, you should first consult your primary medical care team for guidance. It is important to follow their directions.
There are many resources available to help you get started or if you have been strength training for some time, to evaluate what might be beneficial alternatives to your current routine. Learning and practicing good form is important to avoid injuries. Using lighter weights with a higher number of repetitions can be very effective in building and maintaining strength.
“Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.”
The internet is full of strength training resources for older adults. In 2002, Tufts University published the book, Growing Stronger: Strength Training for Older Adults (Seguin, Epping, Buchner, Bloch and Nelson 2002), for free distribution, designed to provide “… a safe, simple and highly effective exercise program based on the principles of strength training.” Harvard Health Publishing offers a special health report entitled Strength and Power Training for Older Adults, containing information about the benefits of strength training and power training, along with two workout programs. There are many others, including the recommendations and resources at: AARP, the American Heart Association, CDC, National Institute of Health, and YMCA of America. The key is finding strength training exercises that are right for you and, importantly, that you will continue.
My first experience with strength training was at the age of 14, when I began free weight training to build my adolescent muscles to enhance my power and endurance for summer tennis competition. Since then, I have engaged in strength training of one form or another. In more recent years, as a result of aging, my focus has shifted towards maintaining muscles and strength. I use less weight and increase repetitions and sets. Along with regular aerobic exercise, strength training 2-3 times per week is simply part of my regular physical health regimen. I feel stronger and have more energy and endurance. If you are not already strength training and so long as you have been cleared by your medical team to do so, I encourage you to consider including strength training as part of your physical health regimen and reap the many benefits it has to offer.
