Weight training is often associated with intimidating gyms and bulky bodybuilders; However, new research suggests it could benefit everyone, as it can preserve leg strength well into old age.
A study of 451 people of retirement age found that a third of the group, who underwent four years of intense resistance training, maintained their leg strength over time, while those who did moderate exercise or no additional exercise had lost strength.
The authors, including those from the University of Copenhagen, writing in the journal BMJ Open Sport and Exercise Medicine, concluded: “In well-functioning older adults of retirement age, a year of intense resistance training can induce lasting beneficial effects by preserving muscle mass. function.”
Debunking the myths
Eddie Baruta, global director of gym floor personal training at Ultimate Performance, wants to dispel the myth that gym floors are reserved for the ultra-fit young people of the world.
The personal trainer often hears older people say, “I'm too old for the gym,” but insists this couldn't be further from the truth.
“If you're looking for an exercise modality that will really give you a lot of physical and mental health benefits as you get older, stop jogging, ditch the pool, and start lifting weights,” says Baruta.
Hip physiotherapist Mehmet Gem also regularly recommends weight training to his patients.
“Many people think that weight training is not safe for the joints, especially the lower back, but lifting weights could be the answer to resolving and managing pre-existing joint problems,” explains Gem.
“The spine is developed enough to move and tolerate different positions and weights; you only have to look at professional athletes to realize this.”
Why train with weights?
Baruta says that consistent weight training dramatically improves the strength of our muscles and bones, which can improve our quality of life as we age.
“All you have to do is watch people in their 60s and 70s training with weights,” says Baruta. “If you look at them from afar, they look younger because they move differently, have better posture and therefore have a better quality of life.
“Weight training gives them a boost that we often lose as we get older,” the trainer adds.
The biology behind this, Baruta explained, is that as we age our muscles shrink and weaken.
However, he strongly believes that weight training can prevent this and prevent us from developing conditions such as sarcopenia (loss of muscle mass) and osteoporosis (which weakens bones) later in life.
In terms of muscle growth, weight training, compared to cardio or pilates, in Baruta's opinion, always wins.
“You can build a small amount of muscle mass doing yoga and Pilates, but not the same amount as with resistance training,” explains Baruta.
According to Gem, weight training is also great for our minds and mental health.
“When we exercise we release feel-good endorphins and this is how exercise and weight training are often prescribed to people suffering from stress or anxiety,” he says. “People often start out anxious and fearful, but as they continue weight training, their confidence increases.”
How do I start?Both Gem and Baruta encourage seniors looking to begin their weight training journey to start simple.
“Strength training doesn't have to be resistance training in the gym; it depends on what the starting point is,” says Baruta. “If you are 70 years old and have never trained all day in [your] life, then strength training could simply consist of standing and sitting.”
The personal trainer also recognizes that many older fitness newbies are worried about being judged in the gym, so he suggests starting with some squats, lunges, push-ups or pull-ups at home.
Despite the wealth of online content on weight training, Gem advises weight training newbies to consult with a professional first.
“There's a lot of information on YouTube and social media, but I would always approach it with caution,” he says. “Instead, seek professional guidance from a physical therapist or personal trainer to begin creating personalized plans that fit your needs and goals.”
Gem also recommends starting with smaller weights that are comfortable for you.
“My advice to anyone starting weight training from scratch is to start with a lighter weight that you are comfortable with. Quality of movement and technique is most important and this cannot be achieved if the weight is too heavy to control.
“If it's too heavy, you won't be able to do many reps of each movement, which will impede progression.”
