Benefits of Strength Training for Active Aging

It is well known that strength training provides many important health benefits, including improved health, reduced risk factors for developing chronic disease, and a more aesthetic appearance. Unfortunately, many adults over 50 – including those who are physically active – miss out on these benefits because they mistakenly believe that weight training is only for young and healthy people. However, nothing could be further from the truth.

In fact, that 2nd edition of the Physical Activity Guidelines for Americans includes the following recommendation published by the U.S. Department of Health and Human Services in 2018:

"Adults should also engage in moderate- or higher-intensity muscle-strengthening activities involving all major muscle groups two or more days per week, as these activities provide additional health benefits. As part of their weekly physical activity, older adults should engage in multi-component physical activities that include balance training as well as aerobic and muscle-strengthening activities."

A group of researchers set out Determine how following these guidelines affects mortality. They used data from the National Health Interview Survey (NHIS) from 1997-2001, linked to death certificate data (for study participants) through 2011. According to the data, active age groups who performed strength training at least twice a week had 46% lower odds of dying from any cause compared to those who did not participate in strength training. Additionally, adults in the survey who regularly did strength training had a 41% lower chance of cardiac death and a nearly 20% lower risk of dying from cancer. Additionally, those who participated in resistance training were more likely to have a normal body weight, engage in aerobic exercise, and avoid alcohol and tobacco.

If you are looking for a way to improve your health, improve your quality of life, and extend your overall lifespan, consider adding more strength training to your current physical activity level. And if you're still not convinced that strength training is important, here are nine reasons why you should reconsider, especially if you're over 50:

1. There is a difference between training for muscle size (hypertrophy) and training for strength. While a high number of repetitions can lead to hypertrophy, for adults over 50, the focus should be on improving muscle strength with more weight. Using heavier resistance, requiring fewer repetitions, can improve a muscle's force output without significantly changing its size.

2. Strength training equipment allows active agers to safely use greater amounts of resistance, which can provide benefits. Strength training is safe for everyone, especially active age groups, and machines offer the most benefit with the lowest risk of injury.

3. Compound compound exercises such as leg, shoulder, seated row, chest or lat pulldown exercises can improve muscle coordination and improve the ability of many muscles to work together to produce and control high levels of force across multiple joints.

4. Strength training can increase levels of anabolic, or muscle-building, hormones—particularly testosterone, growth hormone, and insulin-like growth factor (IGF-1), which help repair muscle fibers damaged during exercise. No matter your age, strength training can help your body more efficiently produce the hormones that help build and repair muscles.

5. Lifting heavy weights increases the hormone IGF-1, which is linked to the production of brain-derived neurotrophic factor (BDNF). This protein is responsible for stimulating the growth of new neurons in the brain and improving communication between existing pathways. In short, lifting heavy can make you smarter by increasing levels of brain-building chemicals.

6. Strength training with heavy weights can improve your confidence. Knowing that you can lift heavy things will give you confidence that you can handle everyday challenges, such as: E.g., placing luggage in the overhead bin of an airplane, moving a heavy piece of furniture, or carrying heavy shopping bags.

Strength Training Guidelines

To get the most benefit from strength training at any age, the focus should be on using enough weight to cause fatigue within six to 12 repetitions. Fatigue means the muscles cannot perform another repetition. The best results from strength training are achieved when training is performed to the point of exhaustion.

While all exercise offers general health benefits, regular strength training is one of the quickest ways to achieve the specific benefits mentioned above. To learn more about strength training or to start a program designed specifically for you,Contact an ACE certified personal trainer near you.

Would you like to expand your fitness knowledge and learn how to work effectively with active age groups by helping them move more efficiently? Become an ACE Senior Fitness Specialist.