Benefits of Resistance
Training for Seniors
Provided
by American
Council on Exercise
It is well established that resistance training offers many
important health benefits, including improved health, reduced risk factors for
developing a chronic disease and an
improved ability to perform activities
of daily life. Unfortunately, many
adults over the age of 50—including those who are physically active—miss out on these
benefits because they mistakenly believe that resistance training with weights
is only for the young and fit. However, nothing could be farther from the truth.
In
fact, the Physical Activity Guidelines
for Americans,
published by the U.S. Department of Health and Human Services, includes the
following recommendation:
“Adults
should also do muscle-strengthening activities of moderate or greater intensity and that
involve all major muscle groups on two or more days a week, as these activities provide additional health benefits. As part of their weekly
physical activity, older adults should do multicomponent physical activity that
includes balance training as well as aerobic and muscle-strengthening
activities.”
A
group of researchers set out to determine
how following these guidelines affects mortality. They used data from the 1997–2001
National Health Interview Survey (NHIS) linked to death certificate data (for
study participants) through 2011. According to the data, older adults who
performed strength training at least two times per week had 46% lower odds of
dying for any reason compared to those who did not participate in
strength training. Furthermore, adults in the survey who performed regular
strength training had 41% lower odds of cardiac death and an almost 20% lower
risk of dying from cancer. Additionally, those who participated in
strength training were more
likely to have a normal body weight, engage in aerobic exercise and abstain
from alcohol and tobacco.
Clearly,
if you are looking for a way
to improve your health, enhance your quality of life and increase your overall
lifespan, you should consider
adding more resistance training to your current level of physical activity. And
if you’re still unconvinced that strength training
is important, here are six reasons why you should
reconsider, especially if you are over the age of 50:
1.
There is a difference
between training for muscle size (hypertrophy) and training for strength. While
performing a high number of repetitions can result in hypertrophy, for adults
over the age of 50, the focus should be on improving muscular strength
by lifting more weight. Using heavier resistance for fewer repetitions can enhance the strength of
a muscle without significantly increasing its size.
2.
Resistance-training
machines allow seniors to safely use greater amounts of
resistance than free weights might.
Strength training is safe for everyone, and machines allow for great benefits
with a low risk of injury.
3.
Compound, multijoint exercises
such as the leg press, shoulder press, seated row, chest press and lat pull-down can improve muscular coordination by improving
the ability of many muscles to work together to generate and control high levels of
force through multiple joints.
4.
Resistance training can
elevate levels of anabolic, or muscle-building, hormones—specifically
testosterone, growth hormone and insulin-like growth factor (IGF-1), which help
repair muscle fibers damaged during exercise. Regardless of your age, strength
training can help your body become more efficient at producing the hormones
that help build and repair muscle.
5.
Lifting heavy weights
increases the hormone IGF-1, which is related to the production of
brain-derived neurotrophic factor (BDNF). This protein is responsible for stimulating
the growth of new neurons in the brain and enhancing communication between
existing pathways. In short, lifting heavy could make you smarter by boosting
levels of brain-building chemicals.
6.
Resistance training
with heavy weights can improve your self-confidence. Knowing that you can lift
heavy stuff gives you the confidence that you can handle everyday challenges, such as placing luggage in the
overhead bin on an airplane, moving a heavy piece of furniture or carrying
heavy grocery bags.
Resistance-training Guidelines
To
reap the greatest benefits from resistance training—at any age—the focus should
be on using enough weight to cause fatigue within six to 12 repetitions.
Fatigue means the muscles are unable to complete another repetition, and the
best results from resistance training occur when exercise is performed to the
point of fatigue.
AUTHOR
Pete
McCall
Pete McCall, MS, CSCS, is an ACE Certified
Personal Trainer and long-time player in the fitness industry. He has been
featured as an expert in the Washington Post, The
New York Times, Los
Angeles Times, Runner's
World and Self. He holds a master's
degree in exercise science and health promotion, and several advanced
certifications and specializations with NSCA and NASM.