Aging is an inevitable part of life, and as we grow older, maintaining our health and vitality becomes increasingly important. While we can't stop the clock, we can certainly slow it down and enhance our quality of life through various means. One of the most powerful tools in this endeavour is strength training.
The differentiating factor between older and younger individuals often boils down to strength. Picture this: a person in their 70s cautiously descending stairs, clutching the banister for fear of falling due to weakened legs, impared flexiblity and wobbly balance, compared to someone in their 20s bounding down steps without a care in the world.
The contrast is striking.
However, there's no need for concern. We possess the ability to halt this process and even reverse it through the practice of strength training. Remarkably, even a modest commitment to strength training each week can propel us ahead of the curve. A study published in the British Journal of Sports Medicine attests to this fact.
This study revealed that dedicating just 30 to 60 minutes a week to strength training may be sufficient. Those who adhered to this regimen enjoyed a 10% to 20% lower risk of mortality from all causes, including cancer and heart disease, compared to those who did not engage in strength training.
The Foundation of Functional Health
Strength training, also known as resistance or weight training, is often associated with bulging muscles and bodybuilders making grunting noises as they lift massive barbells and creating a cacophony of noise as they slam the weights to the ground - while spewing sweat left and right. But that simply isn't an accurate picture of the person who participates in strength training today. London boutique gym Third Space says over 50% of their strength and conditioning class attendees are women - and at Metabolic Movement approximately 60% of our clients are women. But there is still work to be done in the population at large to describe how imperative it is to maintain strength as we age.
According to a 2022 study entitled A lot of People Just Go for Walks, and Don’t Do Anything Else’: Older Adults in the UK Are Not Aware of the Strength Component Embedded in the Chief Medical Officers’ Physical Activity Guidelines, 'older adults were much less aware of the benefits of building strength and strength training participation when compared to aerobic activities'. When they were asked what activities they used to fulfil the ‘build strength on at least two-days-per-week′ criteria, walking, yoga, and Pilates were the most common responses. While these activities are excellent in their own way, they don't contribute substantially to the development or maintenance of muscle mass so key to healthy aging such as:
Preserving Muscle Mass: As we age, our bodies naturally lose muscle mass, a condition known as sarcopenia. Strength training helps combat this loss by stimulating muscle growth and repair. This, in turn, enhances our physical abilities, making everyday tasks easier.
Bone Health: Osteoporosis, a condition characterised by weakened bones, is a major concern as we age. Weight-bearing exercises like strength training increase bone density, reducing the risk of fractures and falls.
Metabolism Boost: Muscle is more metabolically active than fat, meaning it burns more calories at rest. As we age, our metabolism tends to slow down, making it easier to gain weight. Strength training helps rev up your metabolism, making it easier to maintain a healthy weight.
Joint Health: Strengthening the muscles around your joints can alleviate pain and discomfort associated with conditions like osteoarthritis. It also improves joint stability and range of motion.
Enhanced Balance and Coordination: Strength training improves your balance and coordination, reducing the risk of falls, which can have serious consequences, especially for the elderly.
Strength Training and Aging Gracefully
Now that we understand the importance of strength training for functional health let's delve into how it can be particularly helpful as we age:
Independence: Maintaining strength and mobility is crucial for preserving independence. Strength training allows older adults to continue performing everyday tasks like carrying groceries, climbing stairs, and even enjoying hobbies with ease.
Mental Well-being: Exercise, including strength training, releases endorphins, which can boost mood and reduce the risk of depression and anxiety. This is especially important in later years when mental health can be vulnerable.
Disease Prevention: Strength training is associated with a reduced risk of chronic conditions such as heart disease, diabetes, and hypertension. These benefits are invaluable as we age and become more susceptible to these illnesses.
Hormone Balance: Both men and women can take advantage of strength training for regulation hormones and mitigation of some of the symptoms of menopause and andropause experienced by men as they age. In fact, egaging in strength training can lead to a temporary increase in testosterone levels immediately after a workout. While this increase is usually temporary, regular strength training can have a positive impact on overall testosterone production over time - important for both men and women as we age.
Strength training is not just about building muscles; it's about building a strong foundation for functional health and aging gracefully. Its benefits extend to both men and women, but for women, particularly during menopause, it can be a lifesaver. Embracing strength training as a lifelong habit can help us maintain our vitality, independence, and overall well-being as we age.
So, let's lift those weights and defy the hands of time together.
To maximize the rewards of strength training, aim to incorporate it into your routine 2-3 times a week. This frequency ensures the preservation of existing muscle, encourages your body to adapt positively, and covers all fundamental functional movements:
- Squat
- Hinge
- Lunge
- Push
- Pull
- Carry
The Proof
Here are a few of the top line results we have from our clients. Some of them are quantitative (from our Tanita tool) and some qualitative comments from our members.
Measured proof:
In the past year, our 51 year old client Mike has gained 2kg muscle and dropped 3% body fat
In the past four months our 57 year old client Nancy has gained 2.2kg of muscle mass and dropped from 17.3% to 13.1% body fat
Feedback from members:
Our client Gerald, who's in his late 60s has this to say about his 20 kilometer a day trek in Portugal this month "all the training that I've been doing with you at Metabolic Movement left me feeling so much stronger and powerful as I finished each day"
Dave who's in his mid 50s says "I came with chronic lower back pain and after 2 months of working with Metabolic Movement I have no lower back pain at all"
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