The Benefits Of Resistance Training As We Age
Article by Jessica Noon
Resistance and strength training has increased in popularity in recent years, being praised for its ability to help you build muscle and tone-up, but did you know that resistance training is renowned for its health benefits at all ages?
The risks associated with ageing
Maintaining both muscle mass and quality across the lifespan helps to minimise age-related functional decline, frailty and its associated health outcomes, such as sarcopenia and cardiovascular diseases. Sarcopenia, which is defined as the extensive loss of muscle mass associated with ageing, has around a 25% prevalence in free-living elderly residents in the UK.
As we age, the amount of lean muscle mass that we have decreases substantially. Generally, we lose around 5-10% of our muscle mass between the ages of 20 and 50 years and then an additional 30-40% between the ages of 50 and 80 years. This reduction in lean muscle mass is associated not only with the loss of strength but also with increased adiposity (the deposit of fat tissue) due to reduced metabolic rate. Subsequently, the increased deposition of fat tissue in the body increases the risk of the following conditions:
Dyslipidaemia
Insulin resistance
Cardiovascular disease
Osteoporosis
One of the main problems we encounter as we age is an inability to perform everyday tasks, such as walking, cooking and cleaning. Research has suggested the ability to perform daily tasks reaches its peak in the early 30’s and then proceeds to decline with age after this point. This decline in functional ability is highly associated with reduced muscle mass and quality. Research has shown that resistance training has the potential to improve functional ability and therefore maintain ease in performing these tasks as we age. The improvement in functional capacity from resistance training is likely due to the enhancement in muscle strength, balance, stability, and dexterity.
Through the combination of reduced balance, reduced strength and increased frailty as we age, performing daily tasks can become not only more tiring but also riskier. Over 33% of community dwelling 65-year-olds fall at least once a year and 50% of those will fall recurrently. Those in institutionalised centres will fall more often than this.
What is resistance training?
Resistance training is a form of exercise where participants exercise muscles against some form of resistance. If this is carried out progressively, with the resistance made greater, the mass and quality of muscle gained can be optimised.
There are a whole range of exercises that fit into the realm of resistance training, it’s not all just deadlifts and squatting. Resistance training can include the use of bodyweight, light weights, or resistance bands but can also include carrying out tasks such as gardening where mobility and strength is utilised. Best of all resistance training can be modified to suit your age, ability, and interests.
What are the benefits of resistance training?
Everyone will respond to resistance training differently due to body composition, genetics, and health conditions; however regular training has been proven beneficial for the majority of individuals.
Biological benefits of resistance training as we age:
Improved bone density and reduced risk of osteoarthritis
Increased protein synthesis in muscle improving development and maintenance of muscle mass
Increased IGF-1 which helps to maintain normal metabolism
Increased lean body mass from muscle maintenance
Quality of life benefits of resistance training as we age:
Reduction in pain from osteoarthritis
Improved endurance
Increased strength
Decreased likelihood of depression
Decreased likelihood of falls
Better stability and balance
Overall, the above list of benefits helps us to carry out daily activities with ease, such as walking, getting out of a chair, bathing, and preparing food. Being able to carry these daily tasks out more easily will likely improve the quality of life.
One specific study carried out over a period of 9 months demonstrated that muscle mass, once built, can even be maintained by just one resistance training session per week. The study was split into two parts. For the first 12 weeks of the study, participants carried out progressive strength training multiple times per week. For the next six months participants carried out one resistance training session per week. The study demonstrated that those maintaining one session per week for the 6-month period, maintained any strength gained during the previous 12 week period (3).
Setting goals for resistance training
Resistance training should aim to improve not only muscle mass and strength but also balance and endurance. For these reasons exercises utilised as part of resistance training should aim to move through the whole range of motion, should be flexible and non-restrictive. As some general guidelines, people should aim for:
Sessions lasting 20-45 minutes
2-3 sessions per week
Ensure exercises targeting the lower extremity muscles are included frequently as these are the priority for maintaining mobility, gait, and balance
Try to incorporate all muscles groups in resistance training over the course of a week
Limit aerobic training as this may impair strength development
Work progressively by adding in additional weight when comfortable
Getting started with resistance training
It may seem daunting getting started with a new form of training later in life however, you can start at home with just a little bit of space and your bodyweight.
Here are some simple exercises to get you started.
Squat:
Great exercise for working the lower body including your quads, glutes, hamstrings, adductors, calves, back muscles, and abdominals
Start with your feet shoulder width apart and squat to create right-angles at your knees
If you are struggling without any support, then use a wall as a back rest or use a chair to do sit-to-stand squats
Hip abduction:
Primarily works your ‘glut medius’ muscle which if weak of has been linked to knee pain, knee osteoarthritis and lower back pain
Hip abduction exercises can be done whilst standing, sitting or lying down depending on current strength and stability
Hip abduction involves standing with one foot firmly on the floor, taking most of your body weight, and then bringing the other leg out to the side, keeping it as straight as possible and bringing your foot as high as is comfortable
Calf raises:
This is the simplest way to start strengthening your calf muscles which are essential for maintaining walking and balance
Stand with your feet slightly apart, facing forward and raise your heels off the floor rolling onto the balls of your feet before placing your heels back down again
Chest press/push-up:
Works both the upper body and core which are essential to be able to continue carrying out daily tasks such as cooking, cleaning and washing
Start gently by carrying out the chest presses stood up against a wall, keeping your hands shoulder width apart and tucking your elbows into your core
The plank:
The plank works your core muscles and helps to maintain whole body strength and stability
The plank may seem daunting to start off with but by starting gently and progressing, you can ease in and build great strength, stability and balance
Start by using a bench or table to hold the position against before progressing to the floor
As a population we are all living longer but with the decline in functional capacity as we age, our general quality of life decreases. According to the US National Centre for Health Statistics any individual spends about 15% of their lifespan in an unhealthy state due to disability, injury or age-related decline. Resistance training offers a way of maintaining a good quality of life, a greater level of independence and a greater enjoyment of our older years. The great thing about resistance training is that you can start anytime with very little, or no equipment so start slow, and you may even start to find joy in the gentle movement.
This blog post was written by Jessica Noon @noontrition, a master’s Dietetics student at Manchester Metropolitan University. Jessica holds a bachelor's degree in chemical engineering from The University of Sheffield and a postgraduate certificate in human nutrition from The University of Chester. Jessica has particular research interests in the areas of intuitive eating and gut health. Personally, Jessica loves to run and bake.
References:
(1) Giallauria F., Cittadini A., Smart N. A., Vigorito C., 2015. Resistance training and sarcopenia. Monaldi Archives for Chest Disease Cardiac Series, 84(738), pp. 51-53.
(2) Hunter G. R., McCarthy J. P., Bamman M. M., 2004. Effects of Resistance Training on Older Adults. Sports Medicine, 34(5), pp. 329-348.
(3) Older adults can exercise just once a week to maintain muscle strength, 2002. Obesity, Fitness & Wellness Week. Available at: https://link.gale.com/apps/doc/A86824836/AONE?u=mmucal5&sid=bookmark-AONE&xid=a1e6cec7 [accessed on 2nd September 2022].