A recent study published in BMJ Open Sport & Exercise Medicine reveals that heavy resistance training can significantly benefit older adults, helping to maintain mobility and muscle strength long after retirement. As individuals age, they naturally experience a decline in skeletal muscle mass and function, which can lead to increased immobility and dependence. Notably, a decrease in leg muscle strength is a critical predictor of mortality among the elderly.
The study involved 369 healthy and active seniors, averaging 66 years in age and comprising 61% women. Participants were randomly divided into three groups: one engaged in heavy weight training three times a week for a year, a second performed moderate intensity exercises using body weight or resistance bands, and a control group continued their regular physical activity levels.
Measurements of bone and muscle strength, along with body fat, were taken at the outset and again after one, two, and four years. The findings indicated that leg strength remained stable in the heavy resistance training group, while it declined in the other two groups over four years. Body fat levels were consistent in both exercise groups but rose in the control group. Despite these gains, leg extensor power, handgrip strength, and lean leg mass decreased across all groups.
The study concludes that “in well-functioning older adults at retirement age, one year of heavy resistance training may induce long-lasting beneficial effects by preserving muscle function.”
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