Strength Training in Older Adults

Whilst the importance of strength training has been well established in the literature for some time, it is now becoming more prevalent in the mainstream media and public consciousness. I am seeing more and more people who say that they are wanting to start strength training as they have heard the benefits of it, particularly as they age. If you’ve ever been to see me in clinic then I can guarantee I will have already bored you with the benefits of strength training as it is something that I am really passionate about and want to get everyone doing! 

As we age we lose muscle mass and strength via a process called sarcopenia. This is a complex process but essentially we begin to lose muscle fibres as well as see alterations in the way in which they are innervated (receive signals from the brain). This can mean that muscles that previously favoured faster movements now function much more slowly and could be responsible for the slowing down of movement that we see in older people. 

Alongside sarcopenia there is an increase in the prevalence of osteoporosis (a condition that weakens bones) with increasing age meaning that bone density decreases leading to increased risk of fractures and other bony injuries. These two conditions combined can lead to an increased likelihood of falls which have been associated with a loss of independence and a downward health spiral. 

We reach our peak muscle mass and strength between the ages of 30 and 35 before things start to decline. Slowly at first but then as we reach 70 things start to speed up with around 30% of adults over 70 struggling with basic movements like walking, standing up from a chair, or climbing stairs. 

Physical activity levels tend to decline with age, with only 28-35% of adults over 65 engaging in any leisure-time exercise. And as inactivity is linked to the loss of muscle mass and strength as well as bone density a lack of physical activity is only serving to speed up these processes. 

While this can sound alarming and as though we are all doomed. There is something that we can all do that can counteract these effects. Enter strength training. Research suggests that engaging in resistance (or strength) training can partially reduce age-related muscle decline. 

So, what is strength training? When I talk about strength training I am referring to resistance exercise which involves moving joints and contracting muscles against an external load. This can include lifting dumbbells or barbells, pulling against resistance bands or cable machines, or even using household items like a backpack filled with books or cans to add weight.

Current guidelines recommend that older adults participate in regular exercise programs that include both resistance and balance training. Not only does this reduce the risk of falls, but it also helps protect the body in the event of a fall. Additionally, research shows that participating in these programs decreases the fear of falling, which in turn improves mental health and overall quality of life. Regular exercise is closely linked to maintaining independence in older adults. It provides the strength needed to perform daily activities, which in turn enhances mood and reduces the risk of depression.

Although the sooner the better, it is never too late to begin a strength programme with research finding increases in strength and function with resistance training at every age. It does not need to be massive, a few minutes a day is a great place to start. If you have any more questions about strength training or would like to work with me to develop a strength programme that suits your lifestyle then get in touch!!