BENEFITS OF STRENGTH IN ADOLESCENTS (64-100 YEARS OLD)

HISTORY

Scientific studies conducted between 1945 and 1979 were the first systematic attempts to understand how strength training affects the human body. This research reported that strength training was safe and beneficial for individuals across the age range including older adults.

One of the first studies specifically focused on older adults was published in 1961. The authors reported increased strength in a group of 6 men and 15 women (62-84 yrs old) after 6 weeks of lower limb training, three times per week. The authors also reported that "No evidence of joint trauma was observed from the exercise in any of the subjects".

In the decades to follow, more resistance training studies with older adults began to appear, albeit in small numbers. For example, Liemohn (1975), Aniansson, 1981, Frontera (1988), Pratley (1994), Phillips (1996), published studies with men and women 60-96 years old. All these reported safe increases in strength, function and/or muscle mass.

CURRENT AND ONGOING RESEARCH

Research in this area has burgeoned since these early days. Hundreds of strength training studies have been published with older adult participants, including numerous programs that utilize resistance bands such as those provided by MPR.

Two major international professional bodies have recently published guidelines for Resistance Training/Exercise with older adults.

• The National Strength and Conditioning Association (NSCA): Position Statement on Resistance Training for Older Adults
• The American College of Sports Medicine (ACSM): Exercise and Physical Activity for Older Adults

KEY RESEARCH FINDINGS

SAFETY

Despite the now well recognized benefits of resistance training, a recent National Health Statistics Reports found that less than 15% of US older adults 65+ years old participate in aerobic and muscle-strengthening activities as part of their leisure time. Reasons for this include, among other things, safety fears and health concerns (Burton et al., 2017).

In contrast, the NSCA has stated that:

HEALTH BENEFITS

As well as strength and muscle mass increases, resistance training in older adults has been shown to provide a range of health-related benefits. These include increased bone density; reduced risk of heart disease, arthritis, type 2 diabetes, and osteoporosis; improved psychological and cognitive measures.

LIFESTYLE FUNCTIONAL BENEFITS

Resistance training programs in older adults have been shown to reduce fall risk as well as provide a range of lifestyle-related benefits including balance, physical functioning and activities of daily living. All of this helps to preserve the independence and quality of life for older adults.

SARCOPENIA

"Sarcopenia" is a medical term referring to the loss of muscle mass with age that can reach as much as 6% per decade after the age of 40 (Janssen, 2010). Such losses are also accompanied by losses in strength. This inevitably results in decreased physical function and quality of life as well as increased morbidity and mortality (Brotto, 2012).

Because of this, sarcopenia is regarded as a major cause of late life disability.

Importantly, research has shown that resistance training is the most effective method for the treatment of sarcopenia.

A recent review reported that

Another major review reported that

TAKE HOME MESSAGE

An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for older adults. It reduces the incidence and risk of sarcopenia; increases strength, muscle mass, and bone density; reduces fall risk; improves balance and physical function; preserves independence and enhances quality of life.

At MPR, our whole approach is underpinned by this foundational research.