Keep Pumpin': Why Continuing Resistance Training Matters as We Age

Posted in May 1st, 2024

As gym enthusiasts, we know the value of resistance training. It builds muscle, increases strength, and keeps our bodies functioning optimally. But what happens when we reach our golden years? Does resistance training remain important? A recent study published in the July 2023 issue of the Journal of Strength and Conditioning Research (JSCR) sheds light on this very question, specifically focusing on adults over 65.

The Study: "Changes in Muscle Mass and Strength During Follow-Up After One-Year Resistance Training Interventions in Older Adults"

The JSCR study compared two groups of older adults (all participants exercised less than 1 hour per week before the study):

• Home-based Low-Intensity Training: Participants performed bodyweight exercises like sit-to-stands and modified push-ups, along with resistance bands, for 3 sets of 12 repetitions (reps) gradually increasing to 5 sets of 6 reps.
• Center-based High-Intensity Training: Participants used gym machines for leg press, lat pulldown, and other exercises, following the same progression as the home group.

Both groups trained 3-5 times per week for 12 months, with some receiving whey protein supplementation. Researchers measured muscle mass, strength, and function throughout the study, including a follow-up 6 months after training ended (18 months total).

Key Findings: Strength Gains and the Importance of Consistency

Here's what the study found:

• Both groups improved: Regardless of location (home or gym), participants experienced gains in muscle mass, strength, and power. These improvements were even greater for those who took whey protein supplements.
• Home vs. Gym? No significant difference: The study did not find a statistically significant difference in results between the home and gym groups. This suggests that both approaches can be effective for older adults.
• Stopping means shrinking: The most crucial finding relates to continuing resistance training. Those who stopped exercising after 12 months showed a noticeable decrease in muscle mass, highlighting the importance of maintaining a consistent routine.

The Takeaway: Keep Lifting for a Stronger You

This study underlines the significant benefits of resistance training for older adults, regardless of whether they exercise at home or in a gym setting.

However, the key message lies in consistency. Just like building muscle takes time and dedication, maintaining it requires ongoing effort. So, keep lifting weights, keep your body strong, and keep enjoying the benefits of an active lifestyle!