Why Seniors Should Lift Weights by Joe Cannon, MS, CSCS - Personal Trainer Community - Forum

Why Seniors Should Lift Weights by Joe Cannon, MS, CSCS

It is well known that exercise bestows many health benefits. For example, exercise has been shown to lower cholesterol levels and blood pressure, making it an effective tool in the war against heart disease. For the diabetic, something as simple as taking a walk around the block has been shown to significantly lower blood sugar levels. Exercise is also a potent stimulator of bone growth which helps lower the risk of osteoporosis. Studies even show that regular physical activity holds promise in reducing the risk of chronic diseases like cancer as well. Unfortunately, what is also well known is fact that the older we get, the less we exercise. Nowhere is this trend more evident than when it comes to strength training. For example, studies show that of those 65 to 74 years of age, only about 6% regularly engage in strength training. For people over 75, this number drops to only 4%. For those over the age of 85, this number further plummets to less than 1%! These statistics are unfortunate because studies also show that about half of those in nursing homes are over the age of 85. For many of these individuals, maintaining adequate strength might translate into a better ability to preserve their independence and quality of life.

It’s a fact that as we grow older we slowly and painlessly start to lose muscle. The muscles of your body basically come in two types, usually called slow-twitch and fast-twitch muscle. The slow-twitch muscle is designed to work for long periods of time without fatiguing. This would be the muscle used during bicycling or walking for example. The fast-twitch muscle on the other hand, is designed to function only when a task requires a lot of effort or strength. Activities where fast twitch muscle comes into play includes opening tightly sealed jars, carrying heavy groceries, pulling deeply-seated roots out of the ground and getting up off the floor. For reasons that are still not understood, as we grow older, these strength-producing, fast twitch muscle cells are selectively eliminated in the body. Technically, this process of age-related muscle loss is called sarcopenia. Those with sarcopenia are at an increased risk of falling, have difficultly performing their normal daily activities and most importantly are at heightened risk of being placed in a nursing home. Sarcopenia is currently estimated to affect about 45% of the US population. Because America is a nation that is getting older, this amount is expected to increase over time. Fortunately, sarcopenia need not restrict one’s quality of life because all that is required to offset the ravages of this condition is to lift weights.

Jill Mills, a veteran of many bodybuilding and strength contests is known the world over as one of the strongest women on Earth. In 2001 and 2002 she won the coveted Worlds Strongest Women competition and in 2004 was named “Strongest Woman Alive” To achieve these herculean titles, Jill must lift hundreds of pounds of weight and train for many hours a day in the gym. Fortunately, much less than this is needed to improve strength and quality of life. In one study, older adults who averaged 92 years of age increased their strength by about 175% after only one month of strength training a few minutes a day, three times a week! Even more amazing is that these individuals also doubled their walking speed, and improved their balance so much that they didn’t need their walkers or canes any longer! While not everyone may reap these amazing results, this study is a testament to the benefits of strength training for everyone. One website that highlights what is possible at any age is Super Seniors which can be visited on the Internet at www.superseniors.org.

As a general rule, personal trainers may want to begin their senior clients' strength training journey with three exercises only; one exercise that works the chest muscle, an exercise that works the muscles of the back and one that works the leg muscles. Lifting the weight in each exercise for 10-12 times is really all that is needed to significantly improve your client's strength. This is also the easiest way to include strength training into your client's life if they have a busy schedule. Women who are intimidated by the “gym atmosphere” may want to consider a ladies-only facility like Curves®.

Joe Cannon, MS, CSCS, is an exercise physiologist, personal trainer, and health educator. He is the author several books including his latest, Nutritional Supplements, What Works and Why. A Review from A to Zinc and Beyond. For more information, or to contact him directly, visit his official website, www.Joe-Cannon.com

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