Strength Training is practiced in order to increase muscular strength and endurance.
Studies have shown that people aged 55+ make up the smallest percentage of adults who strength train.
When this topic is brought up, many argue that “it’s too late” or “it’s too dangerous”.
But what if I told you it wasn’t either of those?
In fact, not strength training at that age is dangerous.
Below I’m going to identify why adults 55+ should be strength training.
Defying Sarcopenia
Starting around age 30, adults lose 3-8% of their muscle mass per decade, a process called sarcopenia.
This is because of less physical activity, nutritional deficiencies, hormonal changes and chronic diseases.
What’s the best way to countermeasure sarcopenia? More physical activity and better nutrition.
This will help adults feel less fatigued and less likely to be injured.
The more muscle you have, the healthier you are.
Improving Bone Density
Osteoporosis is a condition that weakens bones and increases risk of fractures.
Strength training improves balance and proprioception, decreasing the risk of falls, a significant concern for those with osteoporosis.
Like sarcopenia, osteoporosis can come with ageing.
Unlike sarcopenia, osteoporosis can be prevented.
Bones are living tissues that continuously undergo a process of breakdown and rebuilding.
Strength training creates mechanical stress on bones, which signals the body to increase bone density in response to the stress.
According to Wolff’s Law, bones adapt to the loads placed on them, becoming stronger and denser when subjected to resistance exercises.
Enhancing Functional Strength and Mobility
Functional strength and mobility are essential for maintaining independence and quality of life as we age.
Strength training tailored to older adults can improve their ability to perform everyday activities and reduce the risk of injury.
Functional strength is the ability to perform everyday tasks like lifting, bending, walking, or carrying objects efficiently and safely.
Mobility is the range of motion and flexibility needed to move joints and muscles without pain or restriction.
The benefits of enhancing the two are:
-Maintaining Independence
Enhancing functional strength and mobility increases the ability to perform daily activities like grocery shopping, cooking, or climbing stairs.
-Preventing Injuries
Enhancing functional strength and mobility strengthens muscles and stabilizes joints, reducing the risk of falls and other injuries.
-Improving Quality of Life
Enhancing functional strength and mobility reduces pain, improves posture, and supports participation in recreational activities or hobbies.
Boosting Metabolism
Muscle is Metabolically Active.
Muscle tissue burns more calories at rest compared to fat tissue.
Estimates suggest that each pound of muscle burns about 6-7 calories per day at rest, compared to about 2 calories per pound of fat.
As you increase your lean muscle mass through strength training, your resting metabolic rate (RMR) increases, meaning your body burns more calories throughout the day, even when you’re not exercising.
Now that we know sarcopenia means adults lose 3-8% of their muscle mass per decade, we also know that in return, this loss contributes to a slower metabolism.
Because strength training helps to preserve and rebuild muscle mass, it will offset the natural decline in metabolic rate associated with aging.
Physical Health Benefits
-Cardiovascular Health
Strength training lowers blood pressure, improves cholesterol levels, enhances circulation, and reduces risk factors like inflammation and obesity. It plays a vital role in maintaining a healthy heart and reducing the risk of cardiovascular disease.
-Joint and Pain Management
Strength training is an invaluable tool for maintaining joint health and managing pain. By strengthening the muscles surrounding joints, reducing inflammation, and improving range of motion, it alleviates discomfort and supports long-term joint function. For adults 55+, incorporating joint-friendly strength training into a regular fitness routine can enhance quality of life and prevent further joint-related issues.
-Reduced Risk of Cardiovascular Diseases
Strength training offers numerous benefits in preventing and managing chronic diseases for adults 55+. By improving cardiovascular health, regulating blood sugar, preserving bone density, and reducing inflammation, it empowers individuals to maintain their health, independence, and vitality which reduces the risk of chronic illness.
Mental and Emotional Benefits
–Improved Mood and Mental Health
Mental health challenges such as depression, anxiety, and stress can become more prevalent with age.
Strength training offers profound mental health benefits, from lifting mood and alleviating anxiety to boosting self-esteem and resilience. For adults aged 55+, these benefits can significantly enhance quality of life, providing a sense of purpose, improved mental clarity, and emotional well-being.
-Enhanced Cognitive Function
Strength training increases blood flow, promotes brain-boosting chemicals, reduces inflammation, and enhances neuroplasticity, which helps protect against cognitive decline and fosters sharper thinking, better memory, and improved mental clarity.
-Boosting Confidence and Independence
Strength training is a powerful way to build confidence and independence in adults aged 55 and older. By improving physical capabilities, reducing reliance on others, and fostering a positive mindset, strength training empowers individuals to take control of their health and maintain their autonomy.
The benefits of strength training in adults ages 55+ make a difference not only on your life span but also your quality of life.
It is never too late to start.
