Mastering Strength Training: Build Muscle at Any Age

Understanding the Benefits of Resistance Training for Older Adults

Not long ago, a reader in his 60s reached out for advice on resistance training for older adults. Curious about the potential outcomes of such an exercise regime, he asked if it was possible to gain muscle mass and strength in his later years. He also wondered if resistance training could help combat the natural process of aging, which often results in a loss of muscle mass and strength.

The Potential of Resistance Training for Strength and Muscle Gain

Although the ability to gain strength and muscle mass can decrease with age, significant improvements are still achievable at any age. The extent of these improvements will largely depend on the intensity of the workouts.

A groundbreaking study in 1990 by M.A. Fiatarone titled “High-intensity strength training in nonagenarians: Effects on skeletal muscle,” published in the Journal of the American Medical Association, explored the effects of resistance training on nonagenarians (90-99 years old) – the oldest population ever studied in this context.

In this study, 10 frail institutionalized volunteers (the oldest being 96), underwent high-intensity resistance training for eight weeks. The results showed a 174% increase in strength and a 48% increase in walking speed. Surprisingly, the subjects also gained some muscle mass, debunking the common belief that muscle gain was not possible in the elderly.

Can You Increase Your Strength as You Age?

It’s important to note that while strength can increase at any age, the rate of progress and ultimate potential may decrease with age. High-intensity training may be required to achieve significant gains, but this should be relative to the individual’s capacity.

What Happens to Your Body When You Start Resistance Training?

When you start resistance training, your body initially tries to increase strength without adding muscle mass. This is achieved via neurological adaptation, where your nerves become more efficient at recruiting muscle cells. A noticeable increase in strength can be seen at the initial stages of training due to this adaptation. However, to further increase strength, muscle mass must be gained, a process known as hypertrophy.

Should My Diet Change When I Start Strength Training?

Dietary changes are also crucial when undertaking resistance training. A muscle-building diet rich in protein is necessary for muscle growth and recovery. While the typical protein intake for adults is about 0.36 grams per pound of body weight, this should be slightly increased when weight training. However, avoid excessive protein intake and ensure to get high-quality sleep each night for optimal recovery.

How much will ‘Muscle Memory’ Impact a Return to Resistance Training?

Lastly, if you have previously engaged in resistance training, muscle memory can play a significant role in your progress when you start training again. Your muscles retain the memory of how it previously grew and became stronger, enabling you to regain much of the lost muscle mass faster than it took you the first time.