7 Serious Benefits of Resistance Training for the 60+ Club
Age can be a touchy subject to discuss. No one wants to get “old”. Some folks resent being called senior. While others wear that achievement proudly.
The definition of “senior” is largely debatable depending on where in the world you live and cultural norms. In the United States retirement age varies from 55 to 70 years depending on many factors, but becoming eligible for Medicare -age 65- seems to be the officially accepted distinction of becoming a senior citizen in the US.
Physiologically, the criteria for aging revolve around health and medical markers. For example, if a person has comorbidities, 2 or more disease processes, or medical conditions, then their physiologic age is higher than their chronologic age. Such as a 50-year-old that has a diagnosis of Diabetes and high cholesterol, who would likely be prescribed 2–3 prescription medicines, would be physiologically older than a 60-year-old with no health issues and not taking any medicines.
“It`s not how old you are, it`s how you are old.”
― Jules Renard
Read that quote again… How you are old, or aging.
One of the best ways to age more gracefully is by being active. Exercise, specifically weight training, benefits everyone but is especially advantageous for the 60 and up age group.
You may think, isn’t weight training dangerous for seniors? I mean, my grandma is 70, she is too old to lift weights.
The answer is a resounding, NO!
As long as seniors are provided with the proper guidance and instruction weight training is amazing for so many reasons. A referral to physical therapy to develop an appropriate resistance training program would be an ideal way to begin.
Strength Loss Basics
“Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is strictly correlated with physical disability, poor quality of life and death.”
Age-related sarcopenia leads to decreased function and mobility and increased risk for falls.
In fact, studies show seniors who perform resistance training are far less likely to fall, which can be a catalyst resulting in disease, disability, and even death.
On average, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. Muscle power and performance decline slowly and linearly after the 30s. It accelerates after age 65 for women and 70 for men, especially if no action is taken to slow the process.
It’s a slippery slope if one chooses the path of least resistance. Pun is fully intended.
Benefits of Resistance Training for Seniors
Without becoming too technical, there are numerous reasons why seniors benefit from resistance exercise or strength training. I have grouped them into 7 categories for a more concise list.
- Increase strength/build muscle back, relating to the previously mentioned, age-related sarcopenia.
- Improve health markers. This pertains to measurable medical test results, i.e. blood work; A1C (average blood glucose level/blood sugar), cholesterol; and bone density (combating osteopenia/osteoporosis).
- Improve balance, coordination, and mobility. This decreases fall risk which is a major factor causing disability, illness, and possibly death.
- Improves mental health, decreasing stress, and anxiety.
- Improves quality of life promoting independence for longer periods regarding ADLs (activities of daily living)
- Reduce signs and symptoms of chronic diseases and conditions, i.e. arthritis, diabetes, cardiovascular disease, obesity, and osteoporosis.
- Improves cognitive function and self-efficacy.
What Do Experts Have to Say About Senior Resistance Training?
I spoke with colleague and friend, Nicole Dawson, PT, Ph.D., who is a Board-Certified Geriatric Specialist Emeritus and Associate Professor at the University of Central Florida, School of Kinesiology & Physical Therapy.
When asked what she felt was the most important benefit of resistance training for senior folks, Doctor Dawson stated,
“In my opinion, if I had to choose one benefit, I would say that the psychological benefit of moderate- to high-intensity resistance training outweighs even the physiological benefits of combatting sarcopenia and dynapenia. If proper dosing is prescribed and progressive functional strengthening is done, older adults see huge changes in their physical function — this allows for increases in self-esteem, mastery, and self-efficacy in their daily lives. These benefits can combat internalized ageism and assist the older adult in maintaining a high level of physical activity and enjoyment in continued leisure activities.”
The Journal of Strength and Conditioning Research reports that “A properly designed resistance training program with appropriate instructions for exercise technique and proper spotting is safe for healthy, older adults”.
In a position piece, the National Strength and Conditioning Association (NSCA) stated “Despite age-related declines, older adults engaged in long-term resistance training, preserve muscle strength, power, mass, and function”, with regard to the benefits of resistance training for seniors.
The answer seems so simple, yet it is not without challenges. Yes, seniors should be doing strength training to maintain or achieve the utmost independence in their lives. It is imperative to their quality of life, their ability to perform everyday tasks, and their sense of self-worth.
How can we encourage and educate Seniors safely and effectively through a progressive resistance program?
Well, for starters a physical therapist can evaluate Grandma to ascertain her deficits and build a personalized program to begin strengthening. During the process, the PT will educate her on how to execute these exercises properly and progress her to become independent from supervised exercises to home, gym, or community work-outs.
The American College of Sports Medicine (ACSM) recommends for adequate progression of strength training consisting of overload, individualization, and periodization “it is necessary, a careful and qualified supervision particularly during sarcopenia conditions in aging subjects”.
While PTs are not the only health professionals capable of training mature adults it should be noted that the average personal trainer found is not likely skilled to manage Grandpa through an appropriate resistance training program.
I would caution anyone considering working with a personal trainer to vet them for authenticity and experience, but it is especially important concerning senior fitness.
Several reputable fitness companies offer geriatric specialty certifications. NASM (National Academy of Sports Medicine), ACE (American Council on Exercise), and ISSA (International Sports Sciences Association) are the leaders and have noteworthy coursework.
The Takeaway
The evidence is clear that maturing adults need to add resistance training to their fitness regimen, if not performing already.
There are plenty of reasons for senior-aged people to strength train, including improved physical and mental health, maintaining or improving daily function, and reducing fall risk and symptoms of chronic diseases.
Expert advice simply states, “DO IT!” Nicole Dawson, PT, Ph.D. goes on to say “Functional training with body weight is a great place to start. I think older adults can get intimidated thinking that strength training means getting on a bunch of machines at the gym. But that is totally the wrong type of strength training that they should be doing. Multi-joint functional training is crucial to help maintain functional strength — think about the principle of specificity here. So, even just 2 or 3 “bang for your buck” exercises (e.g., bridges, planks, lunges, chair stands, push-ups) will do the trick — doesn’t have to be scary.”
The Journal of Geriatric Physical Therapy recommends the exercise frequency is 2–3x/week, allowing 24 to 48 hours of rest in between sessions of the same muscle group.
Whether choosing body weight, dumbbells, or resistance bands, the benefits of strengthening exercises outweigh the perceived risks. So get Nanna or Nonno out of their chair and get them “pumping iron” so that their golden years are as enjoyable as possible.
