Resistance Training at Any Age
Improve Muscle Strength, Power and Balance through Exercise
Oct 28, 2008
Dr Tim Henwood, a postdoctoral research fellow with the University of Queensland, Australia, studied groups of older people over 15 months, to measure the benefits of strength training and power training over not exercising.
His research showed that even quite elderly people – aged 75 and over, even one person aged 84 – benefited from two hours a week of machine-based strength and power training in the university gym.
What’s more, the benefits – muscle strength, bone density, better balance – persisted even after the exercise stopped for a few months.
But Dr Henwood, whose doctorate is in human movement studies, says these results apply to any adult, no matter what age.
Improving Health, Balance, Flexibility
Moderate to high intensity resistance training increases strength, power and endurance, improves body fat to muscle mass ratios, and increases capillary and mitochondrial density in the muscles, he says. “Even if you start at 90, you will see a positive effect. It improves functional health, balance, flexibility and reduces the risk of falls.
“In addition, resistance training increases cardiac parameters, respiratory capacity and decreases symptoms of disease.”
Resistance Training Not Just For Body Builders
Watching some super fit guy at the gym, with ripped muscles, lifting huge weights, you could think resistance training is for body builders.
Not so, says Dr Henwood. Anyone can do it, with proper equipment, supervision to ensure your technique is correct and encouragement and motivation.
The seniors in his study group were basically fit but not super fit. They had no chronic illnesses or respiratory, musculoskeletal or neurological conditions, and were not overweight or obese.
Some exercised regularly – swimming, walking or Pilates – but none had done any resistance training. They used machine weights in the UQ gym to do chest press, supported row, biceps curl, leg press, leg curl, and leg extension. The strength group worked at a slow and controlled pace lifting at a high intensity while the power group increased their lifts each set.
“What we were looking at was how simple resistance training can improve muscle strength, power and functional performance,” Dr Henwood said. “By building strength we are aiming to improve the quality of life of older people and allow them to maintain independence into later life.
“This type of training not only has significant physical benefits but has also been associated with a decreased risk of later life disease.”
Physical Exercise is Important for Everyone
While Dr Henwood has focused on the health benefits for older people, he stresses that physical exercise is important for everyone at any age. “Everybody, no matter what their age, should be trying to get a well rounded activity program,” he says. “Ideally, I believe individuals should do something that raises their heart rate three days per week punctuated with a minimum of two days per week challenging their muscles.”
Start Slow and Take it Steady
His prescription? Get into the gym today if you didn’t go yesterday, because “every extra day you procrastinate about it is one more day you don’t feel the best you can feel.”
However, he warns not to do too much too soon.
“Don’t jump in at the deep end, start slow and get appropriate advice from a physiotherapist of fitness trainer.”
