Physical activity: the benefits of resistance training on aging

Exercising boosts memory and helps fight cognitive decline. While many seniors know this, few practice resistance training regularly. To motivate them, Journal of Strength and Conditioning Research summarizes the many benefits of this practice on aging. Resistance is between endurance and strength. We talk about resistance training if the intensity is between 60% and 77% of maximum strength.

“Aging, even in the absence of chronic disease, is associated with a variety of biological changes that may contribute to decreased skeletal muscle mass, strength, and function, leading to overall decreased physiological resilience ( ability to tolerate and recover from stressors) and vulnerability to catastrophic events.A complex and multidimensional phenomenon, aging manifests itself differently in different individuals throughout life and is highly dependent on the interactions between genetic, environmental, behavioral characteristics and demographic”, write the authors of the press release in the preamble.

“Too few Americans do resistance training, largely due to fear, confusion, and a lack of consensus to guide implementation,” says Mark D. Peterson, professor of physical medicine and rehabilitation at the University of Michigan (USA) and co-author of this press release. By bringing recommendations based on scientific evidence, researchers hope to help lower the barriers preventing seniors from taking up resistance training.

Strengthening of muscle mass

To do this, they selected numerous studies examining the intensity, volume, speed of movement and power of resistance training, ideal for mass gain, in the elderly. They then explain how a suitable program can counter the effects of aging on the skeleton and build muscle strength. “Research has shown that resistance training is an effective model for combating the loss of muscle strength and mass in the elderly,” they note before looking at the benefits of this practice on the daily life of seniors. Indeed, those who train regularly and correctly are more resistant to falls.

The press release also explains how to adapt the programs according to the needs of the elderly, their level of ability and whether or not they require regular care. According to the researchers, workouts should aim for “two to three sets of one (or) two multijoint exercises per major muscle group.” The intensity of the exercises must be “70 to 85% intensity and count a maximum of repetition, two to three times a week”, they detail. Finally, exercises should include “higher speeds in concentric movements of moderate intensity (i.e. 40-60% of maximum strength)”.

“The evidence collected and reported in this release demonstrates the substantial health benefits of resistance exercise in older adults (…). There is strong evidence to support the benefits of resistance training for sarcopenia, muscle weakness, loss of mobility, chronic disease, disability and even early mortality,” the researchers conclude.

Physical activity to prevent falls

In order to improve the cognitive functions, cardiorespiratory endurance and muscle and bone condition of people aged 65 and over and to reduce the risk of non-communicable diseases and depression, L’World Health Organization (WHO) also recommends exercising. It suggests “150 minutes of moderate-intensity endurance activity or at least 75 minutes of vigorous-intensity endurance activity, or an equivalent combination of moderate- and vigorous-intensity activity” during a week. Endurance activity should be done in increments of at least 10 minutes.

“Older people with reduced mobility should engage in physical activity aimed at improving balance and preventing falls at least three days a week. Muscle-strengthening exercises involving major muscle groups should be performed at least two days per week. When older people cannot engage in the recommended amount of physical activity due to their medical condition, they should be as physically active as their abilities and condition allow.”