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Importance of Strength Training for Old Persons

On average, we lose 5% of our muscle mass every 10 years after age 35 if we don’t do anything about it. Loss of muscle mass is also known as sarcopenia.

The exact cause of sarcopenia is not fully understood. Lack of exercise, poor nutrition, hormonal changes, and systemic inflammation are all potential causes. Some of these causes can be addressed, but may just be some inherent consequence of aging that cannot be fully remedied.

Sarcopenia often goes unnoticed until it’s too late, when we slip or start having trouble getting out of our chairs. Loss of muscle mass affects the maintenance of functional exercise capacity that helps older adults maintain independence.

We can prevent most age-related muscle loss by doing regular resistance training and following a healthy diet that includes enough protein. While we may not be able to turn back time, we can slow down muscle loss.

Strength Training:

Strength training is a method of improving muscle strength by gradually increasing the ability to resist force using free weights, machines, or the person’s own body weight. Strength training sessions are designed to apply increasing resistance, thereby stimulating the development of muscular strength to meet increased demands.

Seniors Training Program:

Weight training should start with light weights, using a level you can comfortably lift at the beginning of the session, and increasing reps and pounds as your muscles get stronger.

Most experts agree on the following training program:

• frequency: two or more days per week

• strength: Older adults should start a resistance training program at a lower intensity of 40%-50% of one repetition maximum or 1-RM. The intensity can be gradually increased based on personal progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When the 1-RM is not measured, the intensity can be specified as – Mild (1-5), Moderate (5-6) and Severe (7-10) intensity on a scale of 0-10.

• type: A progressive weight training program consists of 8-10 exercises involving major muscle groups, with 10-15 repetitions per set. Stair climbing and other strengthening activities that use major muscle groups can also be added.

Regular small weight gains increase muscle mass and affect metabolism, bone density, reduce insulin resistance, and even help improve sleep patterns.

Elders should make sure to include enough core exercises to improve balance and stability, which will reduce the risk of falls.

safety warning:

Here are some great tips for a strength training program:

1. Warm up at least 10 minutes before exercise and cool down at least 10 minutes after exercise.

2. Maintain good posture during all exercises.

3. Do not hold your breath during exercise, and pay attention to breathing in the vigorous part of the exercise

4. Do not hold on to heavy objects

5. All movements should be performed consciously at a slow to moderate speed.

6. Muscles may be a little sore, but if you experience joint pain, please stop exercising.

7. One should be able to complete 2 sets of 10 reps with good form before adding weight.

8. Daily strength training can be done by alternating major muscle groups. For example, a person might work out their legs on Monday and their arms on Tuesday.

Bottom line:

Numerous studies have shown that regular strength training in older adults not only strengthens bones and muscles, but also counteracts the weakness and frailty that often come with age. Therefore, it can be very valuable for older adults to add some strength training to their exercise program.

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