Boost Long-Term Strength with Resistance Training: A Study on Elderly

Why Should Retirement Include Heavy Lifting?

Retirement can be a period of relaxation, quality time with loved ones, and surprising to some, heavy lifting. According to a recent study published in the BMJ Open Sport & Exercise Medicine journal, significant health benefits can be derived from engaging in resistance training during old age. This study has shed light on the importance of maintaining muscle function in the elderly through weight lifting exercises.

Details of the Resistance Training Study

The study, led by Mads Bloch-Ibenfeldt, a doctoral student at the Institute of Sports Medicine at Bispebjerg Hospital in Copenhagen, Denmark, involved 369 healthy adults aged between 64 and 75 who had recently retired. These participants were assigned to one of three exercise routines for a year. Some lifted weights three times a week, others engaged in moderate-intensity training using bodyweight and resistance bands, while the rest continued with their usual exercise routines.

The Benefits of Resistance Training in Retirement

Resistance training using heavier weights demonstrated the most significant long-lasting benefits in terms of leg strength. Even four years after the completion of the training program, participants who performed heavy resistance training maintained their improved leg strength. In contrast, the group that performed moderate-intensity training saw a slight decrease in leg strength, although the reduction was not significant.

How to Start Resistance Training at Home

Not everyone has access to a gym for weight lifting exercises, but that doesn’t mean you can’t start resistance training at home. Certified trainers or physical therapists can provide safe exercise guidelines. Functional movements that mimic everyday activities are essential for older adults. For example, you can perform box squats with or without dumbbells, depending on your comfort level. These exercises work to strengthen your lower body and improve your functional independence. Other recommended exercises include side steps, side lunging, and reverse lunging with a resistance band, which help in strengthening your knee joints and preventing injury. Aim to perform two to three sets of eight to twelve repetitions of each activity at least twice a week.

The Key to Healthy Aging

Maintaining a regular exercise routine along with other health factors is crucial for independence in later life. As reiterated by Dr. John Batsis, a geriatrician and an associate professor at the University of North Carolina at Chapel Hill, “The basics of lifestyle changes, including nutrition and exercise are a major key to healthy aging.”