Imagine enjoying a morning walk, carrying your groceries, or playing with your grandchildren well into your retirement years. These simple pleasures are not guaranteed; they are made possible by a foundation of muscle strength built throughout a lifetime. Muscle strength and function are key predictors of independence and quality of life as we age, not to mention that older adults who have more muscle mass have a lower risk of dying from any cause.
But if we don’t use it, we lose it! Alarmingly, adults lose approximately 3-8% of their muscle each decade after age 30. To maintain our muscle mass and combat this natural decline, we must consistently engage in strength training. Strength training, also known as resistance training, is any form of physical activity that involves exercising a muscle, or group of muscles, against external resistance (think of dumbbells, resistance bands, or gravity) with the goal of improving muscle strength, power, or size.
Beyond just living longer and maintaining our overall independence, strength training has numerous other benefits. Strength training is one of the best ways to improve bone mineral density, which reduces our risk of osteoporosis and fragility fractures. It also helps prevent and combat metabolic diseases, like type 2 diabetes, through using more energy, and improved insulin resistance and sugar control. Cardiovascular health is enhanced via decreased blood pressure, LDL cholesterol and triglycerides. Becoming stronger also helps with several chronic pain conditions like osteoarthritis, mechanical low back pain, and fibromyalgia. Strength training even has mental benefits! Exercise is one of the best things we can do for our mental health, as it reduces symptoms of fatigue, anxiety and depression. Older adults who strength train have also been shown to have better cognitive function and lower risk of developing dementia.
Not surprisingly, given all these benefits, The Canadian Movement Guidelines recommend at least two days of muscle-strengthening activities per week (in addition to 150 minutes per week of moderate to vigorous aerobic activity). Unfortunately, only about half (54.9%) of Canadian adults aged 18 to 64 meet these strength training recommendations, and this drops to 41.7% in adults over the age of 65.
If you’re not currently engaging in regular muscle-building activities, it’s never too late to start! Strength training doesn’t have to involve barbells, dumbbells, or gym machines. For example, here are five body weight exercises that can be done conveniently in your own home:
- body weight squats
- push-ups against a wall or counter
- stair step ups
- door frame rows
- straight arm plank.
If you click the link to the PDF download, we have put together a simple, full-body strength training program that you can follow. Don’t hesitate to ask your physician or other trusted healthcare professional for guidance as you progress. Happy muscle building!
References:
- Wang et al. Muscle mass, strength, and physical performance predicting activities of daily living: a meta-analysis. J Cachexia Sarcopenia Muscle. 2020 Feb;11(1):3-25.
- Dos Santos et al. Sarcopenia and physical independence in older adults: the independent and synergic role of muscle mass and muscle function. J Cachexia Sarcopenia Muscle. 2017 Apr;8(2):245-250.
- Srikanthan P et al. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014 Jun;127(6):547-53.
- Paluch et al. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231.
- Coelho-Junior H et al. Resistance training improves cognitive function in older adults with different cognitive status: a systematic review and Meta-analysis. Aging Ment Health. 2022 Feb;26(2):213-224.
- Massini DA et al. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2022 Jun 17;10(6):1129.
- Strasser B et al. Resistance training in the treatment of the metabolic syndrome: a systematic review and meta-analysis of the effect of resistance training on metabolic clustering in patients with abnormal glucose metabolism. Sports Med. 2010 May 1;40(5):397-415.
- Abou Sawan S et al. The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights. Exercise, Sport, and Movement 1(1):e00001, Winter 2023. |
- Volpi E et al. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10.
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16.
- Prince SA et al. Strength-training and balance activities in Canada: historical trends and current prevalence. Health Promot Chronic Dis Prev Can. 2023 May;43(5):209-221.
Written by Cass Warbeck, Edited by Doug Klein