The Power of Resistance Training: Unlocking Benefits for Seniors
Resistance training offers a wealth of health benefits, including improved overall wellness, a reduced risk of chronic diseases, and enhanced ability to perform daily activities. Yet, many adults over the age of 50, even those who are physically active, miss out on these advantages because they mistakenly believe that weightlifting is only for the young and fit. This is a misconception, as resistance training is beneficial for everyone, regardless of age.
The Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, clearly state:
“Adults should engage in muscle-strengthening activities of moderate or greater intensity, targeting all major muscle groups at least two days a week. These activities offer additional health benefits. For older adults, it’s important to include multicomponent physical activity, combining balance training with aerobic and muscle-strengthening exercises.”
Research supports this recommendation. A study based on data from the 1997–2001 National Health Interview Survey (NHIS), linked to death certificate data through 2011, found that older adults who participated in strength training at least twice a week had a 46% lower risk of dying from any cause compared to those who didn’t. Additionally, those who engaged in regular strength training had 41% lower odds of cardiac death and a 20% lower risk of dying from cancer. Strength training was also associated with healthier body weight, increased aerobic exercise, and reduced use of tobacco and alcohol.
If you are looking to improve your health, quality of life, and longevity, incorporating more resistance training into your routine can offer significant benefits. Here are six reasons why you should prioritize strength training, especially if you're over 50:
- Focus on Strength, Not Size:Resistance training isn’t just about building muscle size (hypertrophy). For adults over 50, the goal should be to improve muscular strength rather than increasing muscle size. Lifting heavier weights for fewer repetitions is effective in building strength without significantly increasing muscle mass.
- Safe and Effective with Machines:For seniors, resistance-training machines can provide a safe way to use heavier weights, with a lower risk of injury compared to free weights. Machines offer great benefits and are ideal for building strength without compromising safety.
- Improves Muscular Coordination: Compound, multijoint exercises like leg presses, shoulder presses, seated rows, chest presses, and lat pull-downs enhance coordination and allow multiple muscles to work together efficiently. These exercises help improve your ability to generate and control force through various joints.
- Boosts Hormones for Muscle Repair:Resistance training increases levels of anabolic hormones such as testosterone, growth hormone, and insulin-like growth factor (IGF-1), which are essential for repairing muscle fibers after exercise. These hormones help make the body more efficient in building and repairing muscle tissue.
- Enhances Brain Function: Lifting heavy weights increases IGF-1, which in turn boosts levels of brain-derived neurotrophic factor (BDNF). BDNF stimulates the growth of new neurons and improves communication between existing brain pathways. In short, lifting weights can enhance cognitive function and promote brain health.
- Builds Confidence: Lifting heavier weights can significantly improve self-confidence. Knowing you have the strength to tackle physical challenges—like lifting heavy luggage or moving furniture—boosts your sense of capability and resilience.
Resistance Training Guidelines
To achieve the best results, it’s crucial to use enough weight to cause fatigue within 6 to 12 repetitions. Fatigue means that your muscles can’t complete another repetition, and training to this point yields the greatest benefits.
While all forms of exercise provide general health benefits, regular resistance training is particularly effective in helping seniors improve strength, coordination, and overall health. If you're interested in starting a resistance training program, consider consulting an ACE Certified Personal Trainer who specializes in senior fitness.
If you're a fitness professional, enhancing your knowledge and skills to work with seniors can help you guide them toward a healthier, more active life. Become an ACE Senior Fitness Specialist to learn how to effectively support seniors in their fitness journey.