Strength Training Past 50
Research with 50, 60, 70, and 80-year-old men and women has demonstrated many physical and mental improvements from a well-designed strength-training program. The research has noticed one important thing: those who needed strength training exercises the most benefited the most. There is simply no age limit on strength training and muscle building. In fact, the following are just a few reasons every adult over 50 should make strength training a regular part of his or her lifestyle.
Maintain or Stop the Loss of Muscle
People over the age of 50 should be concerned with muscle loss. After the age of 20, the average person loses seven to eight pounds of muscle tissue every decade. This progressive muscle loss is responsible for one of life's major problems — the inability to take care of one self (lack of independence). The well documented loss of muscle with age not only makes activities of daily life — such as getting out of a chair and opening a window — more difficult, but increases the risk for falls, hip fractures, and long term disability. If you want to be independent you better start a comprehensive strength-training program.
Maintain Your Metabolism
Due to muscle loss, your metabolism decreases by as much as 5 percent every decade of adult life. This is because every pound of muscle uses dozens of calories a day just to maintain it. So when you lose muscle, the calories that were used to maintain the muscles now go into fat storage. Inevitably the body's composition will be made up of mostly fat. Strength training is of utmost importance in the battle against obesity.
Increase Metabolic Rate
Adding muscle automatically increases your metabolism. Research at Tufts University revealed that adding 3 pounds of muscle produced a 7-percent increase in the resting metabolic rate. Fact: At rest a pound of muscle requires over 35 calories a day just for maintenance. Therefore, by increasing muscle that results from strength training you increase the amount of calories being burned.
Increase Bone Density
Bones become fragile with age because of the decrease in bone mineral content and because of physical inactivity. The bone mineral content can deteriorate to such an extent that even activities of daily life may cause a bone fracture, particularly of the spine, hip, or wrist. Studies have proven that your muscle condition largely determines your bone condition, weak muscles lead to weak bones and strong muscles lead to stronger bones. Research has found that strength training helps to maintain bone strength and can serve as an excellent preventive measure against osteoporosis.
The Bottom Line
People need to understand that you don't get strong in order to do strength training exercises — you do strength training exercises to get strong. Dr. William Evans, one of the leading researchers on exercise and aging says it best, “You're never too old to exercise, but you're probably too old not to exercise.” As you've read, the reasons for strength training are compelling. So commit yourself to a sensible strength training program that can add years to your life and life to your years.
Carlos Alberto Rivas, MS, CSCS is the Fitness/ Personal Training Director of the Baptist East/MilestoneWellness Center. Carlos has a Master's Degree in Exercise Physiology and has over 10,000 hours of Personal Training Experience. Carlos is also a member of the Kentuckiana HealthFitness Magazine's Editorial Advisory Board. Carlos can be reached by phone at 502-896-3900 ext.142.