If you think the gym is just for youngsters, prepare to reconsider. A study recently published in the International Journal of Sport Nutrition and Exercise Metabolism found that Resistance Exercise Training (RET) increased muscle mass and function in older adults (65-75) and even had a significant impact on adults over the age of 85.

The study, led by Gabriel Nasri Marzuca-Nassr, from the University of La Frontera, Chile, monitored 17 people from 65-75 years old and 12 people over the age of 85 during a 12-week programme. Participants, who had not regularly weight trained before, worked out under supervision three times a week completing all body RET. The result – an increase in muscle size and strength for participants, with the oldest participants seeing the greatest change, increasing muscle mass by an average of 11% and strength by 46%.

Lucy O’Sullivan, a GB athlete and Strength and Conditioning Coach at Strength by Lucy, said: “It’s never too late to start lifting weights. The benefits are available for anyone, regardless of age. Resistance training has been shown to help improve muscle mass, bone density, and joint health, which are critical factors in maintaining mobility and reducing the risk of slips, trips, and falls. It also helps metabolism, assists in weight management, and improves mental and emotional regulation, giving you better overall health, longevity, and an improved quality of life.”

 

What happens to our muscles and bones as we age?

As we age, there is a natural and gradual decline in muscle mass and strength. This decline in muscle mass is referred to as sarcopenia. The rate at which muscle mass is lost can vary based on individual factors such as activity level, diet, genetics, and overall health. On average, the decline in muscle mass is estimated to be around 3-8% per decade after the age of 30.

This rate can accelerate after the age of 60 and some individuals might experience a more rapid decline in muscle mass, up to 15% per decade, particularly if they lead a sedentary lifestyle or have health conditions affecting muscle health.

Without protection, bones can become weaker and more porous, leading to osteoporosis. This condition increases the risk of fractures, especially in the hip, spine, and wrist. Weakened bones are more prone to fractures even with minor falls or accidents, and fractures can lead to pain and complications, reduced independence, and longer recovery periods.

Protecting bones through regular weight-bearing exercise, adequate intake of calcium and vitamin D, avoiding smoking and excessive alcohol consumption, and maintaining a healthy lifestyle with proper nutrition and regular check-ups can significantly reduce the risk of these issues and help maintain bone health as we age.

Lucy said: “Strength training helps maintain muscle mass, crucial for continuing the activities you enjoy; whether it's lifting your grandkids, pursuing hobbies, or simply staying active and independent. Strength training supports bone health, improves joint flexibility, and enhances overall mobility. It's like giving your body the tools to age gracefully. You're not just lifting weights; you're lifting your potential for a more vibrant and fulfilling life, well into your golden years.”

A Strength-Training Programme for Seniors

As seniors and people over the age of 65 become more aware of the health benefits of staying active to maintain independence and functionality, gyms and fitness centres are becoming more attuned to the needs of this growing demographic.

Lucy said: “Attitudes towards fitness and ageing are shifting. There is more demand from older individuals who feel good and don’t see any reason to stop training as they get older. And there is new demand too, from people who have never trained before but who have space in their lives now they have retired. Starting strength training at 60+ can significantly enhance your quality of life. It's not just about building muscle; it's an investment in your overall well-being.”

When designing a strength training program for someone over 65 who is new to strength training, it's important to prioritize safety, gradual progression, and exercises that accommodate personal abilities and any existing health conditions.

Lucy said: “Strength training can be safe when done with proper form, and intensity. If you are not sure how to get going, begin under the guidance of a qualified instructor or after consulting a healthcare professional. It is important to start with a program that matches your needs and eventually progress you onto more challenging exercises.

“At the gym, consider starting with body weight exercises or isolation machines, and progress into heavier weights and compound exercises when you have the correct technique. Opting for controlled strength training may be a safer choice compared to the unpredictable nature of some sports movements, and it offers numerous health benefits, including improved muscle strength, bone density, and overall well-being.”

Before starting any exercise regimen, it's crucial to consult with a healthcare professional or a certified trainer to ensure it's safe and appropriate for the individual.

 

Eight benefits strength training offers for older individuals

Increased Muscle Mass: As people age, they tend to lose muscle mass. Strength training helps counteract this by building and maintaining muscle mass, improving strength, and enhancing overall physical performance.

Bone Health: Strength training can improve bone density, reducing the risk of osteoporosis and fractures in older adults.

Improved Metabolism: Building muscle through strength training can boost metabolism, helping to manage weight and potentially reduce the risk of obesity and related health issues.

Enhanced Balance and Stability: It can improve balance and stability, reducing the risk of falls, which is a significant concern for older adults.

Better Joint Health: Strengthening muscles around joints can alleviate pain and discomfort associated with conditions like arthritis.

Enhanced Daily Functionality: Stronger muscles mean better ability to perform daily activities, leading to increased independence and a better quality of life.

Mental Health Benefits: Strength training can have positive effects on mental health by reducing symptoms of anxiety and depression, improving cognitive function, and boosting self-esteem.

Chronic Disease Management: It can assist in managing chronic conditions such as diabetes, heart disease, and hypertension, by improving overall health and fitness.

 

The Programme

Frequency: 2-3 non-consecutive days per week to allow for adequate rest between sessions.

Warm-Up: 5-10 minutes of light cardio (walking, stationary cycling) to increase blood flow and prepare muscles for exercise.

Strength Training Exercises:

Bodyweight Squats or Chair Squats:

2 sets of 10-12 repetitions

Holding onto a stable surface for balance if needed

Focus on proper form: feet shoulder-width apart, knees behind toes, and chest lifted

Wall Push-Ups or Incline Push-Ups:

2 sets of 8-10 repetitions

Standing at arm's length from the wall or using an elevated surface

Slowly lower and push back up, keeping the body straight

Seated Row or Resistance Band Rows:

2 sets of 10-12 repetitions

Using resistance bands or a machine, pulling the bands towards the body while seated, focusing on the back muscles

Leg Raises or Marching in Place:

2 sets of 10-12 repetitions for leg raises or 1 minute of marching

Seated or standing, lifting legs or knees towards the chest

Bicep Curl with Light Weights or Resistance Bands:

2 sets of 10-12 repetitions

Using light dumbbells or resistance bands, curling the weights towards the shoulders while keeping the elbows close to the body

Cool Down: 5-10 minutes of gentle stretching for major muscle groups, focusing on flexibility and relaxation.

Progression: Start with lighter resistance or bodyweight exercises and gradually increase the weight, repetitions, or difficulty as strength improves. Always prioritize proper form and safety.

Top Tips:

Focus on controlled movements to prevent injury.

It's essential to listen to the body and not push beyond comfortable limits.

Hydration and proper nutrition are crucial for recovery and muscle strength.

If any exercise causes pain or discomfort, it should be discontinued, and a professional should be consulted.

A trainer or fitness professional experienced in working with older adults can provide additional guidance and tailor the program to specific needs and abilities.

 

To achieve your fitness potential at any age, contact Strength By Lucy