Strength Training for Older People: Maintaining Muscle Strength and Mobility
Introduction: Importance of Strength Training for Older People
As we age, our bodies undergo hormonal changes that can lead to muscle loss and decreased mobility. That's why strength training for older people is crucial. Strength training involves exercises that target specific muscle groups to build strength and improve overall function. It is important for maintaining muscle mass, improving mobility, and increasing healthy years of life. Engaging in strength training slows down the decline of strength and power that comes with ageing, allowing older individuals to maintain their mobility and independence.
Strength training has been shown to have numerous benefits for older people. It not only helps to maintain muscle mass, which is important for overall strength and mobility. It also improves bone density, reducing the risk of osteoporosis and fractures. In addition, strength training can improve balance and coordination, reducing the risk of falls and injuries. Furthermore, it can enhance cognitive function and mental well-being, promoting a better quality of life for older individuals.
Age-Related Muscle Loss and Its Impact
Age-related muscle loss, known as sarcopenia, is a major cause of mobility limitations in older adults. This loss of muscle mass and strength can significantly impact the quality of life for seniors. However, the good news is that strength training can counteract these age-related impairments. It has been shown to improve muscle strength, balance, and mobility in the elderly [3]. In fact, strength training combined with a healthy diet and aerobic exercise is particularly effective for older adults with obesity, helping to reverse frailty and improve muscle mass.
Sarcopenia is a result of various factors, including hormonal changes, reduced physical activity, and poor nutrition. By engaging in regular strength training, older individuals can stimulate muscle growth and counteract the effects of sarcopenia. Strength training exercises, such as resistance training and weightlifting, can help to build and maintain muscle mass. These exercises work by placing stress on the muscles, which prompts them to adapt and become stronger over time.
Safe and Effective Strength Training Exercises for Older Adults
When it comes to strength training exercises for older adults, a combination of primarily multi-joint and some single-joint exercises is recommended. Multi-joint exercises involve multiple muscle groups and are essential for building strength throughout the whole body. Examples of multi-joint exercises include leg press, squats, deadlifts, chest press, rows, lat pull downs, shoulder press, back extensions, knee extension, leg curls and planks. Leg presses and Squats, for example, are highly recommended for strengthening the lower limbs and reducing the risk of falls. Deadlifts target important muscles for maintaining posture, balance, and preventing injuries. Chest press, rows, lat pull downs, and shoulder press target specific muscles important for upper limb strength and daily activities. Back extension and plank exercises help strengthen trunk muscles and improve spinal alignment. Additionally, single-joint exercises like leg curls, knee extensions, hip extensions, hip abductions, calf raises, bicep curls, and tricep extensions can be added for more specific muscle targeting.
It is important for older adults to start with lighter weights and gradually increase the weight as they become more comfortable and stronger. Proper form and technique should be maintained throughout the exercises to reduce the risk of injury. It is also advisable to work with a qualified fitness professional who can provide guidance and ensure that the exercises are being performed correctly.
Getting Started with Strength Training
Before starting a strength training program, it is important for older adults to consult a healthcare provider for safety precautions and modifications. They can provide guidance on exercise selection and technique based on individual needs and any existing medical conditions. It is also recommended to start with a 20-minute session that includes a 5-minute warm-up, 15 minutes of strength training exercises, and a 5-minute cool-down. If specialised equipment is not available, household items like water bottles or soup cans can be used as weights. It is important to follow safety tips for each exercise to ensure proper form and prevent injuries.
In addition to seeking guidance from a healthcare provider, it can be helpful to find a supportive community or exercise group to join. Exercising with others can provide motivation and accountability, making it more likely for older individuals to stick to their strength training routine. It is also important to listen to the body and take breaks when needed. Overexertion can lead to injuries, so it is important to start slowly and gradually increase the intensity and duration of the workouts.
Frequency and Intensity of Strength Training
The frequency and intensity of strength training for older people depend on individual capabilities and goals. Healthy elderly individuals are recommended to train 3 to 4 times per week for optimal results. However, even those with poor performance can still improve with less frequent training. In terms of intensity, it is recommended to train at levels of 60% to 85% of the individual maximum voluntary strength to increase muscle mass. For sporting endeavours, higher loads may be needed to improve the rate of force development. Strength training can be done using traditional selectorised machine equipment, free weights, resistance bands, or bodyweight exercises. It is important to progressively increase the intensity and adapt the training program as muscle force improves.
It is important to note that everyone's capabilities and goals will vary, so it is essential to listen to the body and make adjustments as needed. If an exercise feels too challenging or causes pain, it is important to modify or seek guidance from a fitness professional. The goal is to find a balance between challenging oneself and ensuring safety and enjoyment during the strength training sessions.
Precautions and Considerations
When engaging in strength training, older individuals should keep in mind that side effects are rare. Age-related changes in muscle fibres and motor function contribute to a loss of muscle strength and motor function in the elderly. However, strength training can have positive effects on cardiovascular health, cancer risk factors, diabetes, and osteoporosis in older adults. It is important to listen to your body, start with lighter weights, and gradually increase the intensity. Proper form and technique should be maintained to reduce the risk of injury.
In addition to proper form and technique, it is important to prioritise recovery and rest days. Strength training places stress on the muscles, and allowing them time to rest and recover is crucial for muscle growth and injury prevention. Adequate sleep, hydration, and nutrition are also important considerations for older individuals engaging in strength training. Eating a balanced diet that includes sufficient protein (1.6 grams of protein per day per KG of ideal body weight) can help to support muscle repair and growth.
Conclusion
Strength training is crucial for older people to maintain muscle strength, balance, and overall function. It is an effective way to counteract age-related muscle loss and improve mobility. Encouraging older individuals to incorporate strength training into their daily and weekly routines can lead to improved strength, independence, and overall quality of life. Remember to consult a healthcare provider before starting any new exercise program and to start with appropriate exercises and weights. With the right guidance and a commitment to regular strength training, older adults can enjoy the benefits of their former strength and mobility for years to come.
About Safe Strength
James and the team at Safe Strength offer a bespoke and unique training experience for people over 55 years old and typically in to their 60’s and 70’s (we also have clients even older than that!). Their aim is to help each person gain the strength back that natural ageing has taken away. We currently have space available for strength training in our Chepstow studio.
