Strength Training Benefits People of All Ages

Source: Tufts University
February 8, 2002 (Reviewed: February 22, 2004)

We know that exercise is beneficial to everyone--men and women, young and old. But these groups are very different. Men and younger people have naturally larger muscles than women and older folks. University of Maryland researchers have investigated how these physiologic differences influence the response to strength training. Their findings are published in the Journal of the American Geriatrics Society.

This study included both "young" (ages 20 to 30) and "old" adults (ages 65 to 75) who participated in a 6-month supervised exercise program. All were healthy, but exercised less than once every 2 weeks before the study began. Three times each week, a trainer supervised the volunteers as they performed lower and upper body exercises using hand weights and weight machines. In order to keep it challenging, the amount of weight was increased over time. Total body fat and muscle mass in the thigh were measured before and after the exercise program. The volunteers were instructed not to change their diet and activity habits during the study.

Strength training benefits all

The participants did not lose weight or body fat, but they did get stronger. Upper and lower body strength increased significantly. As expected, initially, men had more muscle mass than women and younger volunteers had more muscle than the elderly. However, after the training period, all volunteers had a significant increase in muscle volume.

Growing older yet getting stronger

Researchers suggest that the muscle loss occurring in many older people is not from aging itself, but rather from lack of activity. Even a young person who does not get regular exercise loses muscle mass and strength. Strong muscles are needed for even the most mundane activities, such as getting up from a chair and lifting groceries and children. Strength can make a big difference in remaining independent.

Recently, strength training has been recognized as an important component of fitness. Strength training involves several sets of many repetitions using moderate weights and will not result in huge muscles. Instead, it builds bone mass, increases metabolism, and provides overall tone, resulting in a slimmer appearance. Strong muscles are also more supportive, which helps prevent falls.

Getting started

Many community and senior centers offer exercise and weight-training classes designed specifically for older people or women. Too busy to make it to the gym? No excuse. After mastering the basic moves many exercises can be performed at home. And, even some everyday activities can count towards exercise. Walking up stairs and raking leaves can give muscles a workout, too. Given that strength training can be done anywhere and anytime, why not start now? Your continued strength depends on it.

Source

• Muscle size responses to strength training in young and older men and women. SM. Roth, FM. Ivey, GF. Martel,  et al., J Am Geriatr Soc , 2001, vol. 49, pp. 1428--1433

Related Links
Tai Chi Moves Seniors into Healthful Positions
Physical Activity: Antidote To Aging
How to start exercising
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