There’s a common misconception that an active lifestyle and strength training is for the young. Some people even have the mistaken assumption that it’s harmful to the joints. Research shows regular exercise and strength training can help improve joint health, reduce the risk of certain chronic conditions, and promote longevity.
But can you start as late as the ninth decade of life and still build strength and muscle size? In a study recently published in the journal Age published by the American Aging Association, researchers put this idea to the test. The study targeted 24 men and women between the ages of 91 and 96 years of age. They divided the subjects into two groups.
The experimental group took part in a 12-week training program where they performed strength training and exercises designed to improve balance. The goal was to improve their functional strength and lower their risk of falls to improve their quality of life.
You Can Develop Strength and Muscle Power at Any Age
The results? Despite being in the ninth decade of life, 12 weeks of strength training improved the participants’ strength and balance but also bolstered their muscle power. Muscle power is a critical component of functional ability and is often overlooked in traditional strength training programs.
The ability to generate power is essential for performing everyday tasks, such as walking up a flight of stairs or getting in and out of a car. Research shows that muscle power declines more rapidly than muscle strength with age, and is a better predictor of functionality than even strength.
This is because power is a combination of strength and speed, and as people age, they lose both strength and speed, leading to a greater decline in power capabilities. Furthermore, research has shown that age-related declines in muscle mass, strength, power, and physical performance are independent contributing factors to increased fear of falling, while declines in muscle mass and physical performance contribute to the deterioration of quality of life.
Other Benefits of Strength Training for the Elderly
Building strength and power isn’t the only benefit of strength training later in life. Studies show that strength training, as well as aerobic exercise, can help manage and sometimes prevent conditions such as heart disease, diabetes, arthritis, and osteoporosis, as well as protect vitality, make everyday tasks more manageable, and help maintain a healthy weight.
Strength Training Helps Prevent Frailty
Just as important is the impact exercise has on frailty. Frailty is a state of physical decline that has far-reaching effects by increasing the risk of falls, disability, hospitalization, and mortality. It’s a complex phenomenon related to multiple factors such as chronic diseases, nutritional status, inflammation, and physical inactivity. It greatly impacts the quality of life and ability to perform daily activities and is a major public health issue.
If you’ve ever seen an older person struggle to get out of a chair, it’s because they’ve lost so much muscle mass and strength, but more importantly, power, that they can’t generate enough thrust to leave the chair. And if they run the risk of falling due to a lack of balance. It’s a dangerous situation that puts their health and well-being at risk. Plus, it reduces the quality of life.
How many people in the later decades of life could avoid the effects of frailty with supervised strength training? To add to the problem, many older people don’t consume enough protein. That’s a problem because protein is essential for building and repairing muscle tissue. Plus, after the age of 60, anabolic resistance becomes a problem.
Anabolic Resistance Is a Common Problem in the Elderly
Anabolic resistance is a condition in which the body becomes less responsive to anabolic stimuli such as food intake, exercise, and hormones. The consequences are a reduced ability to build and maintain muscle mass. It is a common phenomenon observed in the elderly population, as well as in individuals with chronic diseases such as diabetes and obesity.
Anabolic resistance can occur due to a variety of factors, including age-related changes in hormone levels, insulin resistance, chronic inflammation, and physical inactivity. At a deeper level, anabolic resistance is caused by the disruption of nutrient signaling, including pathways such as the mTOR pathway, which is important for building muscle mass.
Anabolic resistance can have significant implications for overall health and functional capacity, as it can interfere with the ability to perform daily activities, increase the risk of falls and fractures, and decrease the quality of life.
Strategies to overcome anabolic resistance include resistance exercise, adequate protein intake, and hormone replacement therapy in some cases. There’s also some evidence that omega-3 or fish oil supplements may counter anabolic resistance. Some studies show that omega-3 supplementation can reduce inflammation and improve muscle metabolism, which can lead to a greater response to an anabolic stimulus.
Conclusion
To sum up, age is just a number, and a 90-year-old can still build muscle strength. It’s not about setting personal records or competing with others, but rather, it’s about staying active and healthy. With regular exercise, proper nutrition, and adequate rest, anyone can increase muscle strength, regardless of age. People over the age of 50 should consult a healthcare professional before starting an exercise program, but don’t let age be a limiting factor in your fitness journey!
References:
- Elhuyar Fundazioa. “Study on 90-year-olds reveals the benefits of strength training.” ScienceDaily. ScienceDaily, 27 September 2013. <www.sciencedaily.com/releases/2013/09/130927092350.htm>.
- “Age-Related Declines in Lower Limb Muscle Function are Similar in Power and Endurance Athletes of Both Sexes: A Longitudinal Study of Master Athletes”. 2023. Link.Springer.Com. https://link.springer.com/article/10.1007/s00223-021-00907-3.
- Trombetti A, Reid KF, Hars M, Herrmann FR, Pasha E, Phillips EM, Fielding RA. Age-associated declines in muscle mass, strength, power, and physical performance: impact on fear of falling and quality of life. Osteoporos Int. 2016 Feb;27(2):463-71. doi: 10.1007/s00198-015-3236-5. Epub 2015 Jul 21. PMID: 26194491; PMCID: PMC4960453.
- “Strength and Power Training for Older Adults”. 2023. Www.Health.Harvard.Edu. https://www.health.harvard.edu/exercise-and-fitness/strength-and-power-training-for-older-adults.
- Burd, N. A., Gorissen, S. H., & van Loon, L. J. (2013). Anabolic resistance of muscle protein synthesis with aging. Exerc Sport Sci Rev, 41(3), 169-173.
- Drummond, M. J., Rasmussen, B. B., & Volpi, E. (2012). Aging and the response of muscle protein synthesis to exercise and nutrition. Annu Rev Gerontol Geriatr, 32(1), 45-66.
- Dalle S, Van Roie E, Hiroux C, Vanmunster M, Coudyzer W, Suhr F, Bogaerts S, Van Thienen R, Koppo K. Omega-3 Supplementation Improves Isometric Strength But Not Muscle Anabolic and Catabolic Signaling in Response to Resistance Exercise in Healthy Older Adults. J Gerontol A Biol Sci Med Sci. 2021 Feb 25;76(3):406-414. doi: 10.1093/gerona/glaa309. PMID: 33284965; PMCID: PMC7907485.
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