Strength Training: The Greatest Factor in Anti-Aging
The Vital Role of Strength Training for Older Adults: Slowing Aging and Enhancing Longevity
As we all age, the quest for maintaining health, vitality, and independence in later years becomes increasingly important. Strength training is often associated with younger, athletic individuals, but emerging science is showing that it is the cornerstone of healthy aging. For older adults, engaging in regular strength training offers profound benefits that extend far beyond muscle building. It plays a crucial role in slowing the aging process and preventing early death.
The top predictors of all-cause mortality are all related to physical fitness and include
1) Skeletal muscle mass
2) Vo2 max (aerobic fitness)
3) Grip strength
The Science Behind Aging and Muscle Loss
Aging is a natural process characterized by a gradual decline in physiological functions. One of the most noticeable and impactful changes is the loss of muscle mass and strength, a condition known as sarcopenia. Without regular physical activity this loss begins around the age of 30 and accelerates after 60, leading to reduced physical capabilities, increased frailty, and a higher risk of falls and fractures.
Sarcopenia is not merely a result of aging but is also exacerbated by inactivity. Muscles require regular stimulation to maintain strength and function. Without it, they atrophy, leading to a vicious cycle of weakness and reduced physical activity. This decline in muscle mass and strength significantly impacts an individual's quality of life, independence, and overall health.
Benefits of Strength Training for Older Adults
1. Preservation of Muscle Mass and Strength
Strength training, also known as resistance training, involves exercises that improve muscle strength and endurance by making muscles work against a force. This can include free weights, exercise machines, or body-weight exercises.
For older adults, strength training is crucial for preserving muscle mass and maintaining muscle function, to stave off the natural decline that comes with aging.
2. Enhanced Bone Density
Bone density decreases with age, increasing the risk of osteoporosis and fractures. When bones become too frail, falls become a major concern. Experts estimate that up to 50% of people over the age of 65 who fall and break a hip die within 1 year.
Strength training stimulates bone growth and increases bone density by exerting stress on bones, prompting the formation of new bone tissue. This reduces the risk of fractures and contributes to overall skeletal health.
3. Improved Metabolic Health
Strength training enhances metabolic health by improving insulin sensitivity and reducing the risk of type 2 diabetes. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Increased muscle mass helps maintain a healthy weight and prevents metabolic disorders.
4. Better Balance and Coordination
Muscles are sensory organs first and foremost, and as such they can be considered the most important organs in the body as we age. Strength training improves balance, coordination, and proprioception (awareness of body position), reducing the risk of falls.
Stronger muscles around the joints provide better support and stability. And strong and healthy muscles send signals to the brain faster and more accurately, with helpful information about where the body is in space, so that the brain can in turn send signals back to the muscles when they need to be activated to keep your body upright and stable.
5. Mental and Emotional Well-being
Engaging in regular physical activity, including strength training, has been shown to have positive effects on mental health. Older adults who are in good physical condition have more freedom to engage in activities that they enjoy, giving them a greater sense of independence. It allows you to more freely go for walks outdoors, hikes in nature, do some gardening, engage in recreational activities such as tennis or pickleball, go swimming, ride a bike, take your dog for a walk, do your own yard work, play with your kids or grandkids, and so much more. This can reduce symptoms of depression and anxiety, enhance mood, and improve cognitive function. The sense of accomplishment and increased independence from improved physical capabilities also boost self-esteem and overall well-being.
6. Longevity and Reduced Mortality
Research indicates that strength training is associated with a lower risk of all-cause mortality. Older adults who engage in regular strength training tend to live longer and have a lower risk of chronic diseases, including cardiovascular disease and cancer. The combination of enhanced physical health, improved metabolic function, and better mental well-being contributes to increased longevity.
Practical Tips for Starting Strength Training
For older adults, it is essential to approach strength training with caution and proper guidance to avoid injury and maximize benefits. Here are some practical tips:
1. Consult a Healthcare Provider
Before starting any new exercise program, it is important to consult a healthcare provider, especially if there are pre-existing health conditions or concerns. If you choose to work with a personal trainer, they should do a health screening and risk assessment prior to doing any physical exercise to make sure that you don’t have any risk factors that could prevent you from safely starting an exercise program. If any risk factors are present your trainer will require a doctor's approval before you can begin, which is why it can be helpful to consult your healthcare provider beforehand.
2. Seek Professional Guidance
Consider working with a certified personal trainer who has experience with older adults. We can provide personalized workout plans and ensure exercises are performed safely and effectively. Personally, I have a personal training certification with the National Strength and Conditioning Association - an industry leading organization that holds all of it’s members to the highest standard to ensure that we’re all striving to be the best we can be, so that we can provide the highest quality service to our clients.
Image taken from National Strength and Conditioning Association website, https://www.nsca.com/certification/nsca-cpt/
3. Start Slow and Progress Gradually
Begin with light weights and machines, and focus on proper form. Having a qualified exercise professional teach you the proper form and technique can be a great way to make sure you maximize your progress in a safe and efficient manner. As time goes on make sure to gradually increase the resistance and intensity as strength and confidence improves.
4. Focus on Major Muscle Groups
Include exercises that target major muscle groups, such as the legs, back, chest, arms, and core. Having a qualified exercise professional who will personalize a program for you will ensure that you get the most out of each exercise you do so that you strengthen all your muscles effectively.
5. Incorporate Balance and Flexibility Exercises
Stretching can be helpful for improving flexibility, but it can be a slow process and isn’t always the most effective way to actually improve flexibility long-term. If you work with a trainer who really knows what they’re doing, a well designed and personalized strength training program will provide you with all the mobility and flexibility you need. You get more bang for your buck this way, because for the time investment with strength training versus with stretching, you get results much quicker with strength work and without having to invest as much time.
Balance exercises are very important too, but be wary of any trainer who has you doing exercises on unstable surfaces like on top of a bosu ball or wobble board for example. These are just not all that safe, and unless you have some sort of vestibular issues you’re trying to resolve, they don’t actually improve your overall balance as much as some people might have you believe. Single-leg exercises, and core focused work are a couple examples of safe and effective ways of improving balance.
Conclusion
Strength training is a powerful tool for older adults to combat the natural declines associated with aging. By preserving muscle mass, enhancing bone density, improving metabolic health, and boosting mental well-being, strength training significantly contributes to a healthier, more independent, and longer life. Embracing strength training as part of a regular exercise routine can transform the aging process from a period of decline to a phase of vitality and continued growth.
Yours in health,
Jonathan Beck, NSCA-CPT
