Many people think that hitting the gym and lifting weights is something reserved for the younger crowd. The notion is that as you get older, you should stick to lighter activities like walking or yoga. But here’s the truth: strength training is actually crucial for older folks and plays a big role in their overall well-being.
Let’s talk about what happens to our muscles and bones as we age and how we can deal with it. As the years roll on, we naturally lose muscle mass and bone density. Muscle mass, it’s strength and the power it can generate all start to decline around age 35. The mass drops by 3-5 percent per decade—a condition known as sarcopenia which in turn leads to an almost 15 percent reduction in power. This decline speeds up, especially after 65 for women and 70 for men. Additionally, our body’s ability to repair its muscles slows down. Bones also start to break down faster than we can build them, leading to osteopenia. After menopause, women can lose up to 20 percent of their bone density in a decade, potentially leading to osteoporosis where bones become weaker and prone to fractures.
But here’s the game-changer: strength training. It’s not just about hitting the gym; you can do it with free weights, resistance bands, or simply using your own body weight. Even just 2 days a week, doing 2-3 sets for major muscle groups can make a significant difference.
Regular strength training stimulates bone growth, enhances bone density, and reduces the risk of fractures. Studies show it’s effective in combating muscle loss in older adults (even if they’re in their seventies) crucial for maintaining strength, balance, and mobility, ultimately lowering the risk of falls and boosting independence. And the benefits go beyond physical health, impacting metabolism, mental well-being, and cognitive functions like memory and attention.
In conclusion, strength training isn’t just for the young guns—it’s for everyone, especially as you age. The benefits seem to outweigh the risks, but it’s always wise to consult with a professional for specific concerns about strength training.
Dr. Raina Ranney is a sports and musculoskeletal physiotherapist
Instagram handle: physio_ raina