Key Takeaways

• For older adults, strength training not only makes muscles stronger, it improves the body’s energy efficiency. That helps seniors stay active, healthy and independent.
• Strength training is an important piece of the puzzle for seniors who are obese, building muscle mass to support body weight and improving metabolism to help burn calories for weight loss.
• Common misconceptions about strength training for seniors aren’t accurate, but a certified personal trainer who specializes in senior fitness can help alleviate concerns and ensure safety and progress.

For decades, researchers have looked at the effects of strength training and its specific benefits for older adults. Hitting the gym consistently helps maintain muscle mass, improves mobility and extends the healthy years of your life—it really is one of the best things you can do for your body and mind. Here’s how strength training builds healthier bodies as we age, and where to get started right here in Reno.

It Helps Maintain Muscle Mass

As we age, we lose muscle mass and strength. It’s called sarcopenia, and it’s strongly associated with weakness, fatigue, low energy and it makes standing, walking and climbing stairs more challenging. In fact, studies show that roughly 30% of adults over 70 find walking, going up and down the stars, and even getting up out of a chair difficult.

Our muscle mass tends naturally peak around ages 30 to 35 before it begins declining, a drop that accelerates for women after age 65 and for men after age 70 (check out the Baltimore Longitudinal Study of Aging, the longest-running study of human aging, for specifics!). Research has shown that this age-related decline can actually be slowed with exercise, and strength training in particular makes a huge difference.

But why is that? Strength training, also known as resistance training, involves muscle contraction to move weight, often against the pull of gravity. The more weight, the stronger the muscle contraction—and the faster our bodies use a molecule known as ATP, or adenosine triphosphate, which provides energy for this type of movement. Lifting weights depletes ATP stores, but it also stimulates the replenishment of ATP production over time,which improves energy efficiency in our muscles. Here’s how that benefits older adults and senior citizens:

• Building muscle strength and size makes it easier to carry groceries, go up and down the stairs and rise from a seated or reclined position—the day-to-day stuff we all do.
• ATP efficiency means muscles can do more without getting as tired, which builds stamina and endurance so we can do the things we want to do (like play pickleball or chase the grandkids around).
• More ATP production improves insulin sensitivity and supports enhanced glucose metabolism, which lowers the risk of type 2 diabetes.
• Strength training also increases bone density, reducing the risk of osteoporosis and fractures.
• Balance and coordination also improve with regular strength training, decreasing the risk of falls.

It Helps Combat Obesity

It’s estimated that roughly one-third of older adults are obese, and the number is growing. Obesity is its own health risk, but many seniors who are also obese also tend to be quite frail. As the number on the scale increases and the years pass, a loss of independence and mobility aren’t far behind. Muscle mass is important to carry body weight, and a combination of strength training, aerobic training and diet is the best way to improve health outcomes.

Strength training also increases your metabolism, which means you burn more calories. At the same time, you’ll experience higher energy levels and more endorphins, boosting mood. In fact, strength training has been shown as a beneficial treatment for mental health conditions like depression and anxiety.

Common Misconceptions About Strength Training for Seniors

There are a lot of reasons why an older adult might assume that strength training isn’t important, but many of these are based on misconceptions.

• Some assume it’s simply too late to start lifting weights past age 50 or 60.But it really is never too late to begin a fitness program with strength training. That’s where a certified personal trainer who specializes in senior fitness, like Paul Fischer here in Reno, NV, can be very helpful. Paul can tailor strength training exercises to your age, abilities, current health status and any limitations you might have. Plus, you’ll get the benefit of his decades of experience and direction on proper technique to minimize any potential for injury.
• Some think cardio is more important for senior citizens. Of course, regular cardio is important but it shouldn’t come at the expense of strength training. Remember, this is the exercise that supports bone and muscle health, and it has cardiovascular benefits too! Ideally, you should be getting both cardio and strength training workouts in regularly.
• Some worry about building big muscles at this stage in life. For older adults, the goal really isn’t huge muscle gains. The focus is on building and maintaining functional strength, which may mean body weight or low-weight exercises.
• Some assume they’ll get hurt if they try to lift weights. Being concerned about the potential for injury is understandable, which is why working with a professional like Paul is so valuable. He’ll create a program that meets your needs and ensures your safety.

The Bottom Line

The science is clear—one of the best things you can do for your health is strength train, and that’s especially true for senior citizens. Working with an experienced and certified trainer like Paul Fischer eliminates many of the hurdles for older adults, like the uncertainty and anxiety that can come with a new physical activity.You’ll be surprised by how quickly you notice a different in your energy, balance, coordination and strength. So what are you waiting for? Get started with a free consultation today!