People who keep up a habit of resistance training are more equipped to battle strength and muscle loss in older age.
A study by the University of Michigan (UM) Health System suggests that regular exercise can not only lead to preventing muscle loss but an actively increase muscle mass among the elderly.
The report, Resistance Exercise for the Aging Adult: Clinical Implications and Prescription Guidelines>, published in the March 2011 issue of The American Journal of Medicine, shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30 percent.
Mark Peterson, research fellow in the UM's Physical Activity and Exercise Intervention Research Laboratory, said that anyone over age 50 should strongly consider participating in resistance exercise.
"Resistance exercise is a great way to increase lean muscle tissue and strength capacity so that people can function more readily in daily life," he said.
"Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year.
"That only worsens as people age. But even earlier in adulthood - the 30s, 40s and 50s - you can begin to see declines if you do not engage in any strengthening activities."
However, Peterson calls in exercise and fitness professionals to approach an elderly client in a very different way to a younger one.
"Working out at age 20 is not the same as at age 70," he said.
“A fitness professional who understands those differences is important for the safety of the gym member. In addition, current recommendations suggest that an older individual participate in strengthening exercise two days per week.
"Based on the results of our studies, I would suggest that be thought of as the minimum."
For an abstract of the study, click here.
