The Surprising Benefits of Resistance Training for Seniors

When discussing the many benefits of starting a regular program of resistance training and lifting weights, we often picture the advice as applying to people within a certain age range. Typically, this doesn’t include adults in their 80s, like your grandmother. The common perception is that this age group is too frail for something as strenuous as weight training and that age-related muscle changes would minimize the benefits.

However, new research from the Netherlands is challenging these assumptions. By removing the age cap that previously excluded people in their 80s and 90s from studies on resistance training, scientists discovered that many older adults can make significant gains in strength and muscle mass. Even more surprising, the study participants were all new to resistance training.

Resistance training involves adding some form of physical resistance to movement, which forces the targeted skeletal muscles to work harder. This resistance can come from handheld weights, free weights, barbells, exercise machines, elastic bands, or isometric exercises. The benefits of resistance training include increased strength, improved balance, enhanced mobility, maintained skeletal strength, and better weight control. Additionally, it has been shown to improve mood, preserve cognition, and lead to better sleep.

The study observed 29 men and women, all living independently and without serious health problems. They were divided into two age groups: 17 participants aged 66 to 70 and 12 participants aged 84 to 90. The volunteers received individual instruction on weight machines and exercised three times per week. Some participants worked up to using weights set at 80% of their maximum muscle strength. After 12 weeks, researchers found that both groups showed significant improvements in muscle mass and strength, but the older group made greater gains than the younger group.

If you’re considering adding exercise to your routine, especially for older adults, it’s crucial to consult with a healthcare provider first. Exercise places additional demands on the heart and lungs and affects various metabolic processes. Working with weights requires not only strength but also proper alignment, pacing, and recovery. If your grandmother gets the green light to start resistance training, it’s essential that she works with an experienced trainer to ensure safety and effectiveness.

Discover how Winson Health’s comprehensive health insurance plans can support your fitness journey at any age. Our tailored insurance solutions provide peace of mind and cover a wide range of health needs. Contact us today to learn more about how we can help you and your loved ones stay healthy and active.