You Don't Have To Be A Heavyweight To Benefit From Weight Training

Source: Tufts University
September 18, 2002 (Reviewed: September 3, 2004)

Dozens of studies have found that strength training produces important benefits for older adults, such as increased strength and endurance, as well as a lower risk for falls and fractures. A new study reports similar benefits, but also finds that strength-training exercises need not be 'high intensity' to produce these benefits. The results are published in the Journal of the American Geriatrics Society.

Researchers studied 62 healthy men and women ranging in age from 60 to 83. The participants were randomly assigned to one of three groups: low-intensity exercise (LEX), high-intensity exercise (HEX), and control group.

Same exercises, different styles

The subjects in both intervention groups performed the same series of 12 strength-training exercises (using weight machines under supervision of trained personnel), three times a week for 6 months. The difference was that the LEX subjects lifted lighter weights and completed 13 repetitions of each exercise, whereas the HEX subjects lifted heavier weights and completed only 8 repetitions of each exercise. The participants in the control group did not do any strength-training exercise.

Both groups yielded similar improvements

After 6 months, the researchers measured changes in the participants' muscle strength, endurance, and 'stair-climbing time' (the time it took them to climb one flight of 23 steps). Significant improvements in all three outcomes were observed in both the LEX and HEX groups.

Muscle strength increased by 17.2% and 17.8% for the LEX and HEX groups, respectively. Endurance was measured by two exercises - the leg press and the chest press - and again, significant improvements were seen in both groups. And stair-climbing time decreased significantly in both groups.

More reason for seniors to lift weights

As many other studies have pointed out, these improvements in strength and endurance can translate into a better quality of life for seniors, because of an improved ability to perform everyday activities and a decreased risk for falls and fractures.

While this study is small, the results add further evidence that strength training has many benefits for seniors and that it's never too late to begin reaping those benefits. The findings may be particularly encouraging for people who are unable to lift heavier weights, because it shows that they can get similar benefits simply by doing additional repetitions with lighter weights.

No matter how much weight you lift, however, it's crucial that you have correct posture, to prevent injury. If you're new to strength training, consult a physical therapist or certified fitness trainer for advice on posture and form.

Source

• Resistance exercise and physical performance in adults aged 60 to 83. KR. Vincent, RW. Braith, RA. Feldman,  et al., J Am Geriatr Soc, 2002, vol. 50, pp. 1100--1107

Related Links
Strength Training Benefits People of All Ages
Lift Weights To Stay Flexible
Good Physical Fitness May Mean a Longer Life
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