FAQs: Strength training in aging
Written by Joanne Huynh - Physiotherapist
What is strength training?
Also known as resistance training, aims to encourage your muscles to work against a weight or force. You may recognise this as weight training as well, and see this in a variety of forms such as:
Training in a gym, using equipment such as barbells, dumbbells, kettlebells and cable machines
Exercises where you push your against your own body weight such as squats, push ups and lunges
It can also be an activity such as gardening or part of your occupation, such as being a tradesman and needing to lift heavy bags of cement or sheets of metal.
Why is strength training important? Do I need to think about it now?
After the age of 30, there is an annual decline of 3-8% of your muscle mass, with the larger rate of decline after the age of 60. It is very important to introduce strength training to slow down the rate of muscle mass loss, so that physical function is maintained for good quality of life as you age.
A loss in muscle mass can cause:
Reduced metabolism
Reduced mobility
Reduced fitness levels
More susceptible to body aches and pains
Higher risk of falls and subsequent injuries from falls, including fractures which then can lead to a reduction in function
Why is there a decline in my muscle mass as I get older?
Lowering of testosterone - this gradually declines in both men and women as they age. Testosterone is an important hormone in the building and maintaining muscle mass
Insulin resistance - this can increase with aging, and even more so if you have a diagnosis of diabetes. It is suggested that higher levels of insulin in the body can have a negative impact on muscle health
Not enough exercise - if you don’t use it, you lose it.
Not enough protein in the diet - Protein is made up of molecules known as amino acids and these are needed to create muscle cells in the body
Does menopause affect my muscle mass?
Menopause is the stage of a women’s life in which her menstruation, or monthly periods, stop permanently and therefore also stop her ability to fall pregnant. This usually results in a drop in the hormone oestrogen but there is no research that suggests this causes a loss in muscle mass. However, it does suggest that women who go on hormone replacement therapy (HRT) may have a decline in muscle mass because HRT reduces testosterone that is naturally produced in the body.
What is an ideal strength program for me to minimise sarcopenia/loss of muscle mass?
A great strength program would ideally be performed 3x a week, up to at least 8-12 weeks.
This would include 3-4 sets of 10 repetitions for each muscle group in your body you are wanting to work. For example, for your lower body, these are the muscle groups:
Front of legs: quadriceps, hip flexors
Back of legs: buttock/gluteus maximus muscles, hamstrings, calves
Side of legs: pelvic stabilisers/gluteus medius and minimus, peroneals/ankle stabilisers
You do not need to have an isolated exercise for every muscle; there are so many exercises that can combine multiple muscles working in the same action.
You must work at a HIGHER intensity - this is performed at 60-80% of their 1-repetition maximum - this means the heaviest weight you can perform only 1 repetiton of - try to use a weight that is 60-80% of this.
To see a progressive increase in strength, a program will need to be modified and progressed in 6-8 weeks of performing the program.
Is there a difference between strengthening whether I’m 25 years old or if I am 60 years old?
If talking about building and maintaining muscle mass, then no. An older adult can work at a lower intensity compared to a younger adult if they wish to take it easier first.
How can physiotherapy help you?
We can help to prescribe an individualised program for you that takes into account your environment, presence of injuries and comfort levels with exercising to ensure that you are performing a safe and effective exercise program. We can monitor your progress and make changes as required for you to get the best strength gains for your body.
Get in touch with us at joanne@thephysioalliance.com.au or call us on 0493 039 286 if you would like to find out more, or book an appointment, or you can also click the link below:
References
Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The intensity and effects of strength training in the elderly. Deutsches Arzteblatt international, 108(21), 359–364. https://doi.org/10.3238/arztebl.2011.0359
Lang, T., Streeper, T., Cawthon, P., Baldwin, K., Taaffe, D. R., & Harris, T. B. (2010). Sarcopenia: etiology, clinical consequences, intervention, and assessment. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 21(4), 543–559. https://doi.org/10.1007/s00198-009-1059-y
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
