There are very few populations that wouldn’t benefit from lifting weights. Older adults benefit just as much, and some would argue if not more, than other age groups because of what can be gained outside just aesthetic variables.
What we fail to realize is that most diseases, as much as 85% of them, could be prevented with appropriate lifestyle changes. Resistance training (for all ages) is a lifestyle behavior that not only thwarts the development of chronic diseases, but extends our lifespan.
As we age, muscle naturally atrophies, which means we lose strength and lean muscle mass. Never mind the aesthetic implications that come from losing muscle mass, a much greater concern is decreased motor control and balance. Each year, about 3 million older adults are treated in emergency departments for a fall injury. This can be avoided, and a lot of it boils down to establishing total body strength and coordination through the use of resistance training.
Engaging in a resistance training program also helps maintain a level of independence and mental clarity. In conjunction with the physical transformations we see with resistance training, physical activity aids in keeping the mind sharp. Neurologically, we tend to see a decline as we age. Unfit, older adults will see a decline in physiological performance of about 2% per year, while their fit counterparts will only see a decline of about .5% per year, which is a significant difference over one’s lifetime. Staying physically and mentally healthy allows older adults to maintain the lifestyle and routines they enjoy.
Now are there some things to consider as a senior who lifts weights? Absolutely.
- If resistance training as a novice, or it has been years since picking up a weight, there is a good chance you are not going to start as heavy as someone in their 20s or 30s. A 10-pound dumbbell row for a young woman may be the equivalent to a 3-pound dumbbell row for an older female in her 70s. As mentioned, muscle steadily atrophies as we get older, and many seniors suffer from degenerative bone density–starting with a lighter resistance is safer, and smarter.
- There may be range of motion limitations. Either from an injury or postural deficiencies, certain exercises can be harder for older adults; they may not be able to get into a deep squat position (and if they can–bravo!), or are unable to cue a proper scapular retraction when doing rows. With this in mind, flexibility and stretching should be emphasized at the end of each lifting session.
- Geriatric patients who start, or have been lifting, may already have certain chronic illnesses and will be prescribed medications. In fact, approximately 80% of individuals 65 years or older are already living with at least one chronic health problem. Beta blockers are a common medication used to prevent the binding of epinephrine to receptors in the heart, therefore lowering heart and blood pressure at rest and while working out. This altered physiological reaction to exercise can be serious if exercise intensity reaches a high level. There are other precautions to consider if taking medications and exercising, which actually extends to people of all age levels.
If you are 55 and older, or ready to train someone in this age-bracket, here are some more guidelines to consider before starting a resistance training program:
- Training Frequency: 2-3 times per week, in conjunction with cardiovascular training (this can be walking or something else low-intensity).
- Training Duration: 30 minutes
- Training Intensity: Low to moderate (60-75% of maximum heart rate)
You are never too old to lift weights; it’s inactivity and couch potato tendencies that we should be weary of. Yes, aging will happen, but by avoiding inactivity and maintaining an appropriate resistance training routine well into your older years, the “normal” bodily changes that include deterioration in muscle, bone, brain, and overall health, will either be avoided or heavily delayed.
