Strength Training for Older Adults: Build Strength, Improve Balance, Stay Active

As we age, maintaining our health and independence becomes increasingly important with strength training being a critical tool in achieving this goal. When you mention strength training, many people mistakenly believe it’s only for young folks, aimed at improving appearance, or should be avoided as we age. In reality, strength training becomes even more important as we age, playing a crucial role in combating age-related changes, maintaining functional fitness, and enhancing quality of life. From improving muscle mass and bone density to optimizing balance, let’s break down the facts and explore how strength training can transform your golden years into a period of renewed strength, vitality, and resilience.

Use It Or Lose It

As we age, sarcopenia, or a loss in muscle mass and strength, naturally occurs. This process begins as early as our 30s or 40s and progresses more rapidly after the age of 60. Besides the inevitability of aging, being physically inactive compounds sarcopenia impacting your ability to perform daily tasks. In severe cases, a loss of muscle mass can lead to frailty, falls, and fractures.

So what can we do about it? This is where strength training comes in. To slow the progression of sarcopenia and reduce its effects, even 2-3 sessions of strength training per week have been shown to significantly enhance muscle mass and combat natural age-related loss. Plus, you don’t have to be a bodybuilder to see benefits— simple resistive exercises and light lifting can help increase your strength, retain muscle, and improve your overall health as you age.

]Benefits of Strength Training for Seniors

Instinctively, many people think they have to do intense cardio or get in a great sweat to see the physiological benefits of exercise. Quite the contrary, strength training, even in low doses, offers numerous benefits for seniors covered below:

1. Improves muscle mass:

As mentioned earlier, strength training counteracts age-related muscle loss (sarcopenia). By loading your muscles sufficiently and properly, an effective strength training routine will enhance overall strength and mobility.

2. Enhances balance:

Strength training doesn’t just build muscle—it improves overall stability, strengthens your core muscles, and can reduce your risk of falls. Stronger muscles can quicken your reflexes and improve overall coordination making your movement more efficient and reducing sensations of instability.

3. Increases bone density:

When we load our muscles, the muscles pull on the bones promoting bone cell turnover and increased bone mineral density. With osteopenia and osteoporosis affecting over 40% of the population above age 60, weight bearing and strength-training exercises are essential to stimulate bone growth and maintain bone health.

4. Improves metabolism

We have all heard people blame weight gain on a slowing metabolism over time. But besides hormonal changes, a big cause of reducing metabolism with age is a reduction in muscle mass. Increasing muscle through strength training increases your resting metabolic rate and burns more calories throughout the day. This improved metabolism also helps with weight management and reduces the risk of metabolic conditions like diabetes.

5. Optimizes quality of life

Best of all, strength training enhances overall quality of life. From increased independence to better posture to mood-boosting benefits, strength training optimizes daily function and improves both physical and mental health.

Where to Start

Getting started with any new routine can be challenging but following a few practical tips can help kickstart your strength training routine safely and effectively.

First suggestion: Start slow and progress gradually.

When jumping into a new strength program, begin with light weights and perfect your form before you bump up your load. If you’re new to resistance exercise, consider working with a fitness trainer or physical therapist who can teach you the correct technique and provide tailored programming based on your unique needs and goals.

Second suggestion: Incorporate warm-up and cool-down periods.

Before each strength session, start with a 5-10 minute warm-up to improve circulation and prime your muscles for load. Finish each session with gentle stretching to help your muscles recover.

Third suggestion: Recover efficiently.

Just as important as your actual training is your recovery. Give your body at least 48 hours between strength training sessions for the same muscle group to allow your muscle cells to rebuild. In that period, hydrate well and prioritize a protein-rich diet to support muscle growth and ample recovery.

Final suggestion: Listen to your body!

Pay attention to how your body feels during and after workouts. If you feel any discomfort or pain in your joints or experience dizziness or shortness of breath stop exercising, modify your routine, and seek professional advice if necessary.

Ready to get started?

There is no time like the present to prioritize your muscle health. While the saying, “if you don’t use it you’ll lose it” reigns true, incorporating a few sessions of strength training per week can positively impact your overall muscle mass and enhance daily functioning. By following these strategies, older adults can effectively build muscle while protecting their joints, promote long-term joint health and enhance their overall well-being.