Ever since my friend Tom mentioned it to me a couple of years ago, I’ve been concerned with the need for strength as we get older. It makes sense. But why is that exactly? I found that there is some amazing research on strength loss as we age, the need for muscle strength in older adults, and what resistance training can do for those same folks.
An NIH study conducted in 2014 confirmed earlier research findings that strength deteriorates with age. However, it isn’t inevitable. The key factor, the report said, is a decrease in physical activity. So if you stay active, you can eliminate the most important cause of muscle and strength loss as you get older. You’re not as young as you feel, you’re as young as you ACT. Another factor is loss of appetite, and I’m not sure what to do about that. I know it is a serious problem though.
Quoting: “The decrease in physical activity with aging process is the key factor in development of strength and muscle mass loss. Physical inactivity leads to muscle atrophy. Loss of appetite is an additive problem in older adults as insufficient nutrient intake that can also contribute to muscle loss. Therefore one of the great challenges of aging process is to decline muscle mass loss and loss of strength. Strength training is one important tool to counteract this problem.”
The third most common cause of death (cardiovascular disease, cancer) is accidents. For most of us the biggest danger is auto accidents. As we get older, though, falling overtakes this. And it’s a vicious cycle. The less strength you have the more likely you are to fall. The injury causes inactivity and more loss of mobility and reduction in walking speed. And that’s not just so we can get to the grocery checkout line quicker, the slower you go, the more likely you are to fall.
Another benefit of strength training is that it helps to improve balance and stability so you don’t start falling in the first place.
Weaker back muscles and abs can lead to poor posture, lower back pain and muscle injuries. And from personal experience I can say that strengthening my back helped eliminate my chronic back pain.
Strength training using weights is known to improve bone density, which can be especially important for women as they age. The denser your bones are, the less likely they are to fracture. There are many other benefits. It helps arthritis pain, increases protein synthesis, increases metabolism, testosterone, and dhea. This synthesis also helps produce neurons, and can stave off dementia. Weight lifting even improves skin elasticity. Bye-bye wrinkles! It helps you regulate body temperature and reduces risk of diabetes. One doctor said it’s hard to get diabetes when you have a lot of muscle.
So, is there still time to start strength training? YES! Like most of the solutions I am trying to bring to bear, strength training is another practice for all ages. It is never too late. Never. According to Dr. Joseph Mercola, older adults can see a two- or threefold increase in strength in three to four months, and continued training can also increase muscle mass. He also says that it can reverse bone weakness.
So what kind of training do you need? Well, it’s pretty straight forward. Progressive muscle overload. Meaning, you lift what you can safely lift, and when that gets easier, you increase the weight. What I do is start with what I can do 4 repetitions. When I get up to 6, I add 10 pounds, or 5 pounds if I’m using dumbells. Work different muscle groups on different days to give them time to rebuild. I do a muscle group once per week.
The indications are no different than for younger folks, but as always, you need to be safe. You can start lifting with just the bar, or the lowest weight, and then work up from there. Go easy your first week, and increase the intensity gradually.
I’ll have all these links, including a great video about a 77-year-old woman who is a competitive powerlifter. I’ll also have a link to a free e-book on strength training for older adults.
This is very exciting!
NIH Study on Strength Loss and Age
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/
Strength helps avoid falls.
https://www.mcmasteroptimalaging.org/blog/detail/blog/2017/02/13/build-strength-to-age-well-the-benefits-of-progressive-resistance-training
https://www.mcmasteroptimalaging.org/full-article/es/limb-muscle-strengthening-exercises-reduce-risk-falls-older-adults-393?hl=strength+training
Improves balance and stability
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
Prevents frailty in older women
https://www.sciencedaily.com/releases/2018/04/180423125107.htm
Arthritis, wrinkles, etc
http://www.shrinkinguy.com/blog/5-anti-aging-benefits-of-strength-training
Never too old to start strength training
https://fitness.mercola.com/sites/fitness/archive/2015/01/23/weight-training-older-adults.aspx
Strength exercises for older adults
https://www.medicinenet.com/script/main/art.asp?articlekey=10256
Free ebook on strength training for older adults
https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
AND — The 77-year-old Powerlifter!
https://www.youtube.com/watch?v=0zjhSlJN-Qw
Weight (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 2.21 Miles (410.58)
Steps: 5,733
Muscle Mass (change since Aug 2018): 162.09 (+19)
Body Fat: 23.4%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat