- Exercise is an important part of lifestyle at any age, especially for old people.
- A recent study found that intense resistance training can preserve leg muscle function in older adults better than moderate-intensity exercise or no exercise.
- The results showed that the benefits persisted for years after the strength training intervention.
- Experts recommend that older adults interested in intensive resistance training seek proper guidance to achieve higher resistance levels.
Building and maintaining strong muscles aids function and contributes to well-being.
Muscle function generally decreases
Researchers are interested in the best ways for older adults to use lifestyle interventions to maintain their health. Resistance training, which involves using weights to build muscle strength, is one such intervention.
A recent study published in BMJ Open Sports and Exercise Medicine examined the long-term benefits of intense resistance training for older adults.
The study found that one year of intensive resistance training helped older adults maintain isometric leg strength for up to four years. The results suggest that intensive resistance training may contribute to the preservation of muscle function in the long term.
The current study examined some long-term benefits of intensive resistance training. This was an interim analysis of the LIve Active Successful Aging (LISA) study, a parallel-group randomized controlled trial.
The trial involved 451 older people divided into three groups. The first group underwent a year of intense resistance training, the second group underwent moderate-intensity training, and the third group was a no-exercise control group.
As shown in the previous diagram of the LISA study protocols, the high-resistance training group used exercise machines for activities such as leg and chest presses, low rowing, and leg curls.
In contrast, the moderate-intensity training group did exercises like squats, push-ups, and seated rowing. While the intensive resistance training group used exercise machines, the moderate intensity training group used exercise bands and their body weight for resistance.
Both groups also did abdominal and lower back exercises to build strength. The high-resistance training group worked out at a private fitness center three times a week. In contrast, the moderate resistance group completed one weekly training session in a hospital and two weekly exercise sessions at home.
This plan also indicated that the control group was to continue their usual levels of physical activity, which was less than one hour of regular intense physical activity per week.
This current analysis was followed up with participants three years after the end of the one-year intervention.
The researchers conducted tests to look at visceral fat mass, quadriceps isometric strength, and maximal quadriceps isometric torque. They also performed MRI scans of the brain and thighs, and tracked the participants’ daily step counts. These were the same tests that participants underwent at the start of the study, after the intervention, and one year after the intervention.
Overall, benefits for the intensive resistance training group were highest at 4 years.
The high-resistance group maintained their baseline performance in isometric leg strength, while the other groups experienced a decline. However, the researchers note that the decline in isometric leg strength for the moderate-intensity group was insignificant.
Both resistance training groups experienced no change in their visceral fat content over the four years, while the control group experienced an increase in their visceral fat content. All three groups also experienced similar decreases in grip strength, lean leg mass, and leg extension power.
Researchers think the benefits of resistance training for leg strength may be due to neural adaptations, even when things like lean leg mass decline.
Overall, the results indicate the potential long-term benefits of intense resistance training for older adults.
The authors note: “In healthy older adults of retirement age, one year of HRT (intensive resistance training) can induce long-lasting beneficial effects by preserving muscle function. »
Despite the implications, this research has some limitations.
First, because this was an interim analysis of a previous intervention, the researchers are limited by the limitations of the LISA study. For example, it was conducted in Denmark, which means that the results cannot necessarily be generalized to other population groups.
Additionally, these results cannot establish causality and some data rely on participant reporting. Some differences in how the interventions were delivered could also have made a difference in the results.
The researchers also noted that the study participants were likely healthier and more active than the average aging population. Not all participants who began the study were present at follow-up.
Although this study points to the idea that intense resistance training may be particularly beneficial for older adults, it does not mean that other forms of resistance training are not useful.
“I’m not surprised that it was found that in healthy older adults, one year of intensive resistance training demonstrated lasting benefits in preserving muscle function,” said Karly Mendez, a human performance specialist at Memorial Hermann who was not involved in the study. MNT.
“It’s never too late to start strength training, as it can only help with the daily tasks of life. Older adults can experience significant benefits to their overall health by incorporating strength training, such as muscle strength and bone density. Strength training can be tailored to age, ability, and current health status,” added Mendez.
Ryan Glatt, CPT, senior brain health coach and FitBrain program director at the Pacific Neuroscience Institute in Santa Monica, California, was not involved in the study. He also noted the following considerations:
“As people age, muscle size and strength decrease (sarcopenia), with increased fat and connective tissue, reduced neuromuscular efficiency, and lower activity levels compounding the loss. The study on intense resistance training (HRT) suggests it could maintain muscle strength for up to four years in older adults. However, the long-term benefits need to be replicated more often. Although HRT showed better results than moderate training, the specific population limits generalization. Claims about neural adaptations on muscle size need further support. Recommendations for HRT should be conservative, taking into account individual health risks. »
Those interested in starting strength training can take steps to do so safely and at a pace that’s right for them.
Doctors can recommend exercise programs and take into account things like chronic conditions or other potential risks a person may have. Working with a personal trainer or physical therapist can also help you safely incorporate resistance training into your routine.
Resistance training can include activities like lifting weights or using resistance bands. People should work to build strength, starting with lighter options rather than heavier ones.
Méndez noted the following:
“Regardless of your age or health status, you should start slowly when you first begin strength training. This is important to help your body get used to the workouts and reduce your risk of injury. As a general rule, start with just the barbell and/or light weights. I would recommend starting with 3-5 pound exercises or even bodyweight exercises like push-ups, lunges, squats, sit-ups, etc.”
Glatt offered the following recommendations for people new to strength training:
- consult a professional
- start with simple bodyweight exercises
- focus on proper form
- gradually increase the intensity
- enable recovery
- maintain consistency
- track progress