Strength for Life: The Power of Resistance Training as You Age

By Dr.(h) Avi Verma

As we age, it becomes increasingly important to maintain muscle strength and overall physical health. Research has shown that resistance training is one of the most effective ways to not only build muscle mass but also slow the aging process in various parts of the body, including the brain, blood vessels, and bones. Remarkably, it’s never too late to begin, and even individuals starting resistance training in their 70s and beyond can benefit.

After studying muscle tissue samples from nearly 200 individuals, researchers concluded that resistance training could reverse some of the muscle fiber changes typically associated with aging. “Regardless of your previous activity levels, you can continue to build muscle into your 80s and beyond,” says Andrew R. Jagim, Ph.D., director of sports medicine research at Mayo Clinic.

Engaging in resistance training not only enhances strength but also improves longevity and helps maintain physical function, enabling individuals to live healthier lives for longer.

What is Resistance Training?

Resistance training, also known as strength training, involves using external resistance to make your muscles work harder. This resistance can come from various sources, including:

 Your body weight (e.g., push-ups, squats)
 Household objects such as water jugs
 Resistance bands
 Weighted vests
 Gym machines
 Free weights like dumbbells, kettlebells, and barbells

“The key is applying resistance to your muscles and gradually increasing it over time. The type of weight you use isn’t as important as the correct movement and muscle engagement,” says Dr. Jagim.

Benefits of Resistance Training

Resistance training offers numerous benefits, especially as we age. Here’s how it can help keep your body and mind strong:

1. 1. Bigger, Stronger Muscles
      As we get older, muscle mass tends to decrease, leading to a condition known as sarcopenia, which is linked to frailty and an increased risk of falls and fractures. Resistance training can slow or even reverse this loss of muscle. In particular, it helps preserve the muscle fibers necessary for lifting, carrying groceries, and completing everyday tasks.
      
      2. Reduced Risk of Diabetes 
      Losing muscle mass also affects your metabolism. Muscle tissue helps regulate blood sugar levels by encouraging cells to use glucose efficiently. Resistance training increases muscle mass, which in turn helps manage blood sugar, lowering the risk of insulin resistance and type 2 diabetes.
      
      3. Improved Cognitive Function
      Resistance training has been linked to improved cognitive function in older adults, particularly those with mild cognitive impairment. Research suggests that resistance exercises may slow aging in the hippocampus, the part of the brain involved in memory. Enhanced blood flow and regular brain-muscle communication during lifting exercises can contribute to better coordination, balance, and memory retention.
      
      4. Stronger Bones
      Resistance training is highly effective for maintaining bone density. By engaging in weight- bearing activities, you stimulate bone-building cells (osteoblasts), which help maintain bone strength. Over time, lifting heavier weights strengthens both muscles and bones, reducing the risk of osteoporosis and age-related fractures.
      
      5. Lower Blood Pressure
      While lifting weights temporarily increases blood pressure, consistent resistance training has been shown to improve blood vessel function and lower blood pressure over time. According to research on older adults, regular resistance training can result in an average drop of 7 mmHg in systolic blood pressure and 4 mmHg in diastolic pressure.
      
      6. Longer Life
      Research indicates that people who engage in resistance training live longer. Stronger individuals tend to remain more active, maintain their independence, and enjoy better health as they age. Resistance training not only improves muscle strength but also enhances overall physical function, which contributes to a longer, healthier life.
      
      How to Get Started with Resistance Training
      
      Starting a resistance training program can seem daunting, but with the right approach, it can be simple and effective. Here’s how to begin:
      
      1. Start with machines or resistance bands: If you’re new to resistance training, machines and bands are excellent for familiarizing yourself with common exercises. They provide safe, effective ways to build strength, coordination, and confidence.
      
      2. Gradually incorporate free weights: As you build strength, start adding free weight exercises like squats, lunges, and dumbbell presses. Free weights allow you to perform functional movements that mimic everyday activities.
      
      3. Challenge yourself: To maximize your gains, it’s important to push your muscles with relatively heavy weights. Aim for a weight that makes the last few repetitions of your set feel challenging. As you get stronger, increase the weight to continue progressing.
      
      4. Focus on compound movements: Exercises that target multiple joints and muscle groups, such as squats, push-ups, and lat pull-downs, provide the greatest benefit. These movements help you build strength in the muscles you use for daily activities.
      
      5. Breathe properly: Exhale during the hard part of the exercise (lifting the weight) and inhale during the easier phase (lowering the weight). Avoid advanced techniques like the Valsalva maneuver, especially if you have a history of heart problems or stroke.
      
      6. Allow for recovery: Muscle growth happens during recovery, so avoid training the same muscle groups on consecutive days. Ensure that you give your muscles adequate rest between resistance workouts.
      
      7. Consume enough protein: Protein is essential for muscle recovery and growth. Aim for about 1.2 grams of protein per kilogram of body weight. For a person weighing 150 pounds, this would translate to about 82 to 85 grams of protein daily.
      
      Conclusion
      
      Resistance training is a powerful tool for aging gracefully. From preserving muscle mass to enhancing cognitive function and bone health, it offers numerous benefits. The best part is that it’s never too late to start. By integrating resistance exercises into your weekly routine, you can enjoy a healthier, stronger, and more vibrant life well into your later years.
      For personalized advice, consult a healthcare professional before starting a new exercise program, particularly if you have pre-existing health conditions. Stay active and keep building strength to live a long and healthy life!

Dr. Avi Verma is the Publisher of IndoUS Tribune and an expert in Medical Education. This article is part of the IndoUS Tribune’s Weekly Health Corner, providing insights on how to maintain a healthy and active lifestyle at every age.