If doctors could create a pill that increased our lifespan, reduced the risk of disease, and improved our daily functioning, would you take it? Most of us are shaking our heads yes, without much hesitation. Luckily for us, this does exist, and it’s known as strength training.
As we age, our bodies naturally start to lose strength, muscle, and bone mass; these processes are known as sarcopenia and osteoporosis. These changes make our daily activities much more difficult and often result in a loss of independence later in life. Strength training can help slow and, in many cases, reverse age-related declines by preserving muscle and bone density.
Not only does regular strength training have a direct impact on muscle and bone health, but it can also help reduce high blood pressure, improve cognitive function, and improve metabolic function in older adults. When we implement strength training, not only does it increase our lifespan, but it also improves our health span. Our health span is the total number of years we live in good health, free of chronic disease or disability. Strength training not only increases our longevity but also helps us to live better and increase our health span.
Exercise Across the Lifespan
As we know, aging is inevitable; many of the age-related changes are not. With a balanced diet and a well-structured exercise routine, we can combat age-related losses. Throughout our lifespans and across decades, there are different things we can prioritize to ensure the highest level of independence as we become older adults (60+).
In our 20’s, it is important to focus on building as much muscle mass as possible while building the habit of consistent strength training. In our 20’s and 30’s, the key focus is building the foundation, as this plays a major role in our long-term health. As we move into our 30s, our muscle mass naturally declines; this is why it is important to focus on maintaining it. Incorporating higher-intensity exercises, such as kettlebell swings or plyometrics, can help maintain the elasticity of our tendons and ligaments.
During our 40s and 50s, maintaining muscle mass remains important, and the focus shifts to joint health. Strength training plays a crucial role in bone mineral density, and balance and mobility work becomes more important to support healthy joints and preserve movement quality and range of motion.
Once we reach our 60s, the goal is to maintain independence as we age. At this stage, the exercise program should include functional exercises that not only decrease the risk of falls but also support activities of daily living, allowing you to pick up and play with your grandchildren or carry groceries without the risk of injury. Older adults (60+) should also include a variety of balancing exercises to improve overall coordination and motor control, while reducing the risk of falling, which is a leading cause of injury among older adults.
Muscles and Aging
Due to the natural aging process, starting around age 30, our muscle mass declines by 3-6% per decade; this rate accelerates after age 60. As we age, both the number and size of muscle fibres decrease, leading to smaller muscles and reduced strength/power. In other words, the connection between our brain and our muscles becomes less efficient, making it harder to produce force quickly (a loss of power). Muscular power loss is a significant risk factor for falls in older adults. When we lose the ability to produce force quickly, our reaction times are delayed, which in turn affects our ability to recover balance and avoid a fall. Not only does power help us reduce fall risk, but it also helps with daily activities we often take for granted, such as taking the stairs or reaching for something on a top shelf in the pantry.
Not only does age affect our muscle fibres, but it also affects our body’s ability to synthesize protein into muscle. This means that building and maintaining muscle becomes more challenging. This is not to say that older adults can’t gain strength; research has shown that it’s never too late to implement strength training. Researchers have found this to be true even in individuals who did not start strength training until after age 70. Progress may not occur as quickly, but you can still see benefits regardless of when you start. This is also why dietary protein and supplementation (Vitamin D, Calcium, magnesium) intake becomes more important with age.
Bone Health as We Age
Our bones become less dense as we age; old bone breaks down more quickly than new bone is formed, resulting in reduced bone mineral density. This process affects both men and women; however, post menopausal women are significantly more at risk of osteoporosis due to a decrease in estrogen levels. Osteoporosis means our bones become more porous and fragile, which significantly increases the risk of fractures.
When our bones experience mechanical loads, aka stress, such as lifting weights, their cells are signalled to begin remodelling. This process leads to stronger, denser bones that are better equipped for future loads and daily stresses.
Joints and Mobility with Age
With age, our joints become more restricted, thus reducing our range of motion. Changes in tendons and ligaments, cartilage breakdown, and reduced synovial fluid lead to joint inflammation and potentially arthritic joints. With regular strength training, the muscles surrounding the joints become stronger and more stable, resulting in more efficient movement patterns. When strength training is combined with flexibility and mobility work, it can help maintain range of motion and support pain-free movement in your daily activities.
Exercise Recommendations
For older adults, the key principle we need to implement when strength training is progressive overload. This means that older adults should gradually increase resistance to continue challenging the muscles. Aim for at least 2 strength-training sessions per week, and select exercises that target all major muscle groups, with a focus on exercises that mimic activities of daily living. Exercises such as squats, deadlifts, presses, and pulls are a great place to start. When older adults implement a strength training routine, they should aim for 3-4 sets of 8-12 repetitions. Older adults should focus on 4-8 exercises in a single strength-training session to target the major muscle groups, including the quads, hamstrings, glutes, core, back, chest, shoulders, and arms.
In addition to strengthening, older adults should prioritize training that improves their power; this can look like moving heavy weights as quickly as possible while maintaining control. To be more specific, power training for older adults can include different tempos. We can improve power by speeding up the “lifting/pushing” or concentric phase of an exercise. For example, using a faster tempo as we stand up from a squat or press out of a pushup.
Aging is a process that begins at birth and is unavoidable for all of us. Loss of function is typically accepted as a “normal” part of aging and life in general; we can slow and prevent physical declines associated with aging through our daily choices. With a regular exercise program and healthy diet, we have the tools to prevent many age-related diseases, reduce disability, and maintain independence. Luckily for us, we don’t have to overcomplicate it, and we see these amazing benefits with only 2 strength-training sessions per week, regardless of when someone starts. Unfortunately, there is no “longevity pill”, but strength training is the next closest thing. Strength training is an investment in your future self, and independence with age is the ROI. By prioritizing strength today, we are giving ourselves the best possible chance of having a high quality of life well into our later years.
