Senior Fitness Resistance Training

There are many misconceptions about weight lifting, and many that have to do with seniors.

There's a belief that seniors should not lift weights, that it is unsafe. But the reality is in fact quite the opposite. Not only is Resistance Training for seniors beneficial, it has a vast amount of advantages that make it a must!

The loss of muscle strength (dynapenia) is one of the most evident and problematic conditions in older population (Neves et al., 2018).

Although it is a common misconception that Resistance Training will lead to injuries in the elderly, it instead provides benefits to combatting loss of muscle strength.

Aging is associated with a loss in both muscle mass and in the metabolic functionality of skeletal muscle, a phenotype designed as sarcopenia by Rosenberg (1997). Muscle mass in subjects between the ages of 50 and 70 decreases by about 8% per year

The American College of Sport Science (ACSM) (Chodzko-Zajko et al., 2009) has suggested a training frequency ranging between 2 and 4 days weekly and a low training volume [60–80% of one-repetition maximum (1RM)] for major muscle groups, it can increased in intensity, volume and frequency depending on an individuals fitness levels.

The ACSM (2019) highlights regarding the benefits after following a strength-based resistance training program as follows:

-Muscle strength, endurance and power.

-Bone mineral density and connective tissue remodeling.

-Cardiometabolic health through tissues cross-talking.

-Growth hormone and blood glucose regulation.

-Less frailty, avoid falls and improved functionality.

Older adults are at greater risk of premature death due to falls, which is associated with age-related declines in muscular fitness and balance.

A report from the Centers for Disease Control and Prevention (CDC) states that approximately one in four older (65+ years of age) US adults fall each year and deaths from falls have increased an average of 3% annually from 2007 to 2016.6

Avoiding falls can be attributed to a strong core,

muscle, and good balance (in all planes of movement).

The benefits of resistance training in older adults, not only include the

physical benefits and injury prevention, but mental benefits as well, which include:

-Stress Relief

-Decrease in Anxiety

-Decreased feelings of fatigue

Cognitive decline is prevalent in elder clients who do not partake in physical training.

Processing speed, attention levels, memory, executive function are all areas affected.

The cognitive exercise benefits are influenced by brain-derived neurotrophic factor (BDNF), alteration in cerebral blood flow and functional connectivity, with associated structural changes involving white and grey matter integrity, posterior cingulate cortex thickness and the hippocampal size (3).

Lack of exercise and sedentary behaviours are potent risk factors for all-cause and cardiovascular mortality, obesity, sarcopenia, frailty, and disability, among other chronic diseases associated with ageing.

Engaging in an exercise program and having a healthy diet are integral to maintaining health and well-being.

There is no age limit to Resistance Training, and it is never too late to start!

REFERENCES

Cannataro R, Cione E, Bonilla DA, Cerullo G, Angelini F, D'Antona G. Strength training in elderly: An useful tool against sarcopenia. Front Sports Act Living. 2022 Jul 18;4:950949. doi: 10.3389/fspor.2022.950949. PMID: 35924210; PMCID: PMC9339797.

Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019 Jan 23;9(1):1-12. doi: 10.15171/hpp.2019.01. PMID: 30788262; PMCID: PMC6377696.

Izquierdo, M., Merchant, R.A., Morley, J.E. et al. International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines. J Nutr Health Aging 25, 824–853 (2021). https://doi.org/10.1007/s12603-021-1665-8