- 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 show that the benefits persisted for years after the strength training intervention.
- Experts recommend that older adults interested in intense resistance training seek appropriate guidance to achieve higher resistance levels.
Building and maintaining strong muscles aids function and contributes to well-being.
Muscle function generally declines
Researchers are interested in the best ways for older adults to use lifestyle interventions to maintain their health. Resistance training, which involves using weight 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 a 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 help preserve 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 included 451 older people divided into three groups. The first group underwent a year of intensive resistance training, the second group underwent moderate-intensity training, and the third group was a no-exercise control group.
As noted in the preceding outline of the LISA study protocols, the high-resistance training group used exercise machines for activities such as leg and chest presses, low rowing, and squats. legs.
In contrast, the moderate-intensity training group did exercises like squats, push-ups, and seated rows. While the high-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 help build core strength. The intensive 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 at a hospital and two weekly exercise sessions at home.
This pattern also indicated that the control group had to maintain their usual levels of physical activity, which was less than one hour of intense, regular activity per week.
This current analysis followed participants three years after the end of the one-year intervention.
The researchers performed tests to examine visceral fat mass, isometric quadriceps strength, and maximal isometric quadriceps torque. They also performed MRI scans of the brain and thighs and tracked participants’ daily step counts. These were the same tests that participants received at the start of the study, after the intervention, and one year after the intervention.
Overall, benefits for the intense 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 visceral fat content over the four years, while the control group experienced an increase in visceral fat content. All three groups also experienced similar decreases in grip strength, lean leg mass, and leg extensor 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 (intense 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.
Furthermore, these results do not allow for the establishment of a causal relationship, and some data are based on participant reporting. Some differences in the way the interventions were delivered could also have affected the results.
The researchers also note that the study participants were likely healthier and more active than the average aging population. Not all participants who started the study were present at follow-up, either.
Although this study highlights the idea that intensive resistance training may benefit older adults more, 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 resistance training, as it will only help you perform the functional (daily) tasks of life. Older adults can experience significant overall health benefits when incorporating strength training, such as muscle strength and bone density. Strength training can be tailored to age, ability, and current health status,” Mendez added.
Non-study author Ryan Glatt, CPT, senior brain health coach and FitBrain program director at the Pacific Neuroscience Institute in Santa Monica, California, further noted the following considerations:
“As people age, muscles decrease in size and strength (sarcopenia), with increased fat and connective tissue, reduced neuromuscular efficiency and lower activity levels exacerbating the loss. The study on intensive 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 further replicated. Although HRT showed better results than moderate training, the specific population limits generalizability. Claims regarding neural adaptations based on muscle size require further evidence. Recommendations for HRT should be conservative, taking into account individual health risks.
People interested in starting strength training can take steps to do so safely and at a pace that works for them.
Doctors can recommend exercise programs and consider factors such as chronic illnesses or other potential risks a person may be exposed to. 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.
Mendez 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
- increase the intensity gradually
- allow recovery
- maintain consistency
- monitor progress