Resistance Training as we get Older

What is resistance training and why is it important:

Resistance training involves performing movements against an external force or resistance. This can come in the form of bodyweight, external weights or resistance bands. As we age, strength, power muscle and bone mass decline. Muscle mass tends to peak at around 30-35 years of age and then steadily declines from there. This occurs as a part of the normal aging process. However, we know that the more muscle mass and the stronger people are, the better their quality of life, function and overall health can be. Being weaker and having less muscle mass can lead to an increased risk of various negative health outcomes, including reduced functional ability, reduced independence, and an increased risk of developing cardiovascular diseases and bony injuries.

Strength training can often be something neglected as people get older, with some research suggesting that only 6% of people over the age of 50 meet strengthening/physical activity guidelines. Often this can be due to a variety of factors, including perceived difficulty, safety concerns, time constraints and perceived need for access to gym equipment. However, not participating in resistance training is linked to an increased risk of various negative health outcomes, including reduced functional ability, reduced independence, and an increased risk of developing cardiovascular diseases. Also, equipment isn’t always required, with bodyweight often being good enough, particularly to start with. After that, some simple, low-cost resistance bands can be extremely effective.

Dosage and Intensity:

Research shows that just doing two sessions of strength training per week is sufficient to see some improvement or maintenance of strength gains. Ultimately aiming for three to four sessions per week would be optimal. The evidence also shows that it doesn’t have to take up a huge amount of time, with small bouts of exercise done consistently proving to be effective. In terms of difficulty and intensity, with strength training you should be aiming for a level of resistance or period of time which makes the exercise ‘hard or somewhat hard,’ or about 70-80% of a maximal effort. But ultimately, aiming for consistency is key, so sometimes it’s better to start with something manageable that you can build on steadily.

Strength and independence go hand in hand. It’s never too late or too early to start. If you’re someone interested in resistance training but don’t know where to start, then give us a call. We run individual exercise classes as well as group classes which have plenty of resistance exercises littered throughout. Our smaller group sizes also allow us to individualise the sessions to ensure that you are getting the most out of it. The exercises classes are a great way to start, maintain and improve on your strengthening journey.