Benefits of resistance training as you age

Decades of research confirm that resistance training (also known as strength training) is a powerful tool for healthy aging. It's never too late to start; studies show that even beginning after age 70 can slow and often reverse age-related declines in muscle tissue.

What is Resistance Training?
Resistance training involves exercises that make your muscles work against an external force. The goal is to progressively overload the muscles, meaning you gradually increase the resistance over time to continue making gains. Effective tools include:

• Bodyweight: Push-ups, squats, lunges.

• Resistance Bands: Portable and versatile for adding tension.

• Free Weights: Dumbbells, kettlebells, and barbells for functional strength.

• Weight Machines: Ideal for beginners to safely learn movement patterns.

Expanded Benefits of Resistance Training

1. Combats Sarcopenia: Building Stronger Muscles
   As you age, you lose muscle mass and strength, a condition known as sarcopenia. This primarily affects the "fast-twitch" muscle fibres needed for power-based activities like standing up quickly or preventing a fall. Resistance training specifically targets these fibres, slowing their loss and helping you maintain functional independence for longer.

2. Strengthens Your Skeleton
   Weight-bearing exercises stimulate bone-building cells called osteoblasts. The stress of lifting weights causes muscles to tug on bones, which signals the body to deposit more minerals, increasing bone density. This is a critical defense against osteoporosis and fractures.

3. Boosts Metabolic Health and Reduces Diabetes Risk
   Muscle is a metabolically active tissue. It acts as a "sink" for blood sugar (glucose), helping to regulate levels. By increasing muscle mass, you improve your body's insulin sensitivity, significantly reducing the risk of developing type 2 diabetes.

4. Lowers Blood Pressure
   During a lift, blood pressure spikes temporarily. This short-term stress trains your blood vessels to become more elastic and efficient at dilating (opening up). Over time, consistent training leads to a lasting reduction in resting blood pressure.

5. Protects Brain Health and Cognitive Function
   Resistance training benefits the brain directly and indirectly:

   • Increased Blood Flow: Exercise boosts circulation, delivering more oxygen and nutrients to the brain.

   • Neuromuscular Connection: Each repetition reinforces the communication pathways between your brain and muscles, sharpening coordination and potentially slowing cognitive decline, particularly in areas like the hippocampus, which is vital for memory.

6. Promotes Longevity and Independence
   The combined effect of these benefits—being stronger, having healthier bones, and a lower risk of chronic disease—translates to a longer, healthier life. Maintaining strength means you're more likely to stay active, avoid falls, and preserve your independence as you age.

A Practical Guide to Getting Started

1. Seek Guidance if Needed
If you have pre-existing conditions (e.g., high blood pressure, arthritis), consult a healthcare provider. A physical therapist or certified personal trainer can design a safe, effective program tailored to your needs.

2. Prioritize Proper Form
Correct technique is more important than the amount of weight lifted. Start with light resistance or machines to master the movements before progressing.

3. Focus on Progressive Overload and Compound Exercises

• Progressive Overload: To keep making gains, you must challenge your muscles. Once an exercise feels easy for 8-12 repetitions, gradually increase the weight.

• Compound Movements: Prioritize exercises that work multiple muscle groups at once (e.g., squats, chest presses, rows). These provide the greatest functional benefit for daily activities.

4. Practice Proper Breathing
Avoid holding your breath, which can cause dangerous spikes in blood pressure. Exhale during the exertion phase (e.g., as you push the weight away) and inhale during the easier phase (e.g., as you lower it).

5. Prioritize Recovery and Nutrition

• Rest: Muscles grow and repair during rest, not during the workout. Allow at least 48 hours of recovery before working the same muscle groups again.

• Protein: Consume adequate protein to fuel muscle repair. A general guideline for active older adults is 1.2 to 2.0 grams of protein per kilogram of body weight daily. For a 150-pound (68 kg) person, this is roughly 82 to 136 grams per day, spread evenly across meals.