Strength Training for the Elderly: It's Never Too Late to Start

With advancing age, it is natural for physiological changes to occur, such as loss of muscle mass (sarcopenia), decreased bone density and reduced functional capacity. However, strength training - such as bodybuilding or resistance training - is one of the most effective strategies for counteracting these effects, promoting active longevity and a life of greater autonomy and quality.

Several studies have shown that muscle strength is associated with a reduced risk of mortality, even after adjusting for age, level of physical activity and other risk factors (Ruiz et al., 2012). More importantly, gains are possible at any age, even in conditions of frailty.

The benefits of strength training for the elderly population are widely recognized in scientific literature:

• Increased muscle mass and strength, counteracting sarcopenia (Peterson et al., 2010);

• Improved bone density, reducing the risk of fractures (Kerr et al., 2001);

• Improving balance and motor coordination, which are fundamental in preventing falls (Liu & Latham, 2009);

• Improved glycemic control and insulin sensitivity, with a positive impact on the prevention of type 2 diabetes and cardiometabolic diseases;

• Reduction of depressive symptoms and cognitive improvement, with effects on general well-being (Cassilhas et al., 2007);

• Increased functional independence, allowing you to live more autonomously.

At Hi Well, we know this and we value strength training for everyone. Over the years, we have helped many people every day, with different levels of training and needs. They are living proof that it's never too late to start: Our experience at Hi Well reinforces what science already says: strength training is safe, effective and essential at any age. Adapted to each person's reality, with close professional support, exercise transforms lives - and it's never too late to start.

References

Cassilhas, R. C., Viana, V. A. R., Grassmann, V., Santos, R. T., Santos, R. F., Tufik, S., & Mello, M. T. (2007). The impact of resistance exercise on the cognitive function of the elderly. Medicine & Science in Sports & Exercise, 39(8), 1401–1407. https://doi.org/10.1249/mss.0b013e318060111f

Fiatarone, M. A., O'Neill, E. F., Ryan, N. D., Clements, K. M., Solares, G. R., Nelson, M. E., ... & Evans, W. J. (1994). Exercise training and nutritional supplementation for physical frailty in very elderly people. The New England Journal of Medicine, 330(25), 1769–1775. https://doi.org/10.1056/NEJM199406233302501

Kerr, D., Ackland, T., Maslen, B., Morton, A., & Prince, R. (2001). Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 16(1), 175–181. https://doi.org/10.1359/jbmr.2001.16.1.175

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, 2009(3), CD002759. https://doi.org/10.1002/14651858.CD002759.pub2

Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226–237. https://doi.org/10.1016/j.arr.2010.03.004

Fielding, R. A., Rejeski, W. J., Blair, S., Church, T., Espeland, M. A., Gill, T. M., ... & LIFE Research Group. (2011). The lifestyle interventions and independence for elders study: design and methods. The Journals of Gerontology: Series A, 66(11), 1226–1237. https://doi.org/10.1093/gerona/glr123

Ruiz, J. R., Sui, X., Lobelo, F., Morrow Jr., J. R., Jackson, A. W., Sjöström, M., & Blair, S. N. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ, 337, a439. https://doi.org/10.1136/bmj.a439

Liu-Ambrose, T., Nagamatsu, L. S., Voss, M. W., Khan, K. M., & Handy, T. C. (2012). Resistance training and functional plasticity of the aging brain: a 12-month randomized controlled trial. Neurobiology of Aging, 33(8), 1690–1698. https://doi.org/10.1016/j.neurobiolaging.2011.05.010