Heavy weight lifting for seniors: A recent study published in BMJ Open Sport & Exercise Medicine highlights the benefits of heavy weight lifting for older adults, showing significant improvements in leg strength even years after training. The study, conducted on individuals aged 64-75 years, found that regular heavy resistance training maintained muscle function and increased leg strength. Experts emphasize the importance of weight lifting for mobility, independence and overall health in the elderly, as well as recommending tailored exercise programs and proper guidance for safety and effectiveness.
Importance of leg strength
Doctors emphasise the important role of leg strength for mobility and independence in older adults. As per a TOI report, Dr Yash Gulati, senior consultant at Apollo Hospitals, explained,
“Heavy resistance training is particularly beneficial for older adults as it helps maintain muscle mass, bone density and mobility. This does not necessarily mean lifting very heavy weights, but rather using weights that challenge a person’s strength and muscle function.”
Dealing with sarcopenia Dr Jayant Arora, Senior Director, Fortis Gurgaon, said that as a person ages, they experience sarcopenia, which involves loss of muscle mass, especially in the lower limbs.
“This significantly impacts their mobility, alters their gait and walking speed, and consequently increases the risk of falls,”
said Dr Arora. He stressed the importance of maintaining muscle strength to improve physical function and quality of life in older adults.
How heavy resistance training works
Heavy resistance training stimulates muscle growth and strengthens bones. “By putting pressure on muscles and bones, the body responds by increasing protein network formation and accumulating additional minerals, resulting in stronger and more resilient leg muscles and bones,” said Dr Gulati. Training should be tailored to individual characteristics, including body weight, strength level, and overall fitness.
Safe start to heavy weight lifting
Dr Rahul Kumar, senior consultant at Paras Health, recommends starting with light weights and gradually increasing the load.
“The amount of weight used should be enough to fatigue the muscles within 6-12 repetitions while maintaining proper form,”
advised Dr Kumar. He also stressed the importance of proper guidance to prevent injuries and achieve the best results.
Health considerations
Before starting any new exercise program, it is important to consider one’s health condition.
“Individuals with severe osteoporosis, uncontrolled hypertension, certain cardiac conditions, or joint problems should exercise caution,”
cautioned Dr Biplab Das, director at Narayana Hospital. A thorough evaluation is recommended for those with pre-existing medical conditions to determine the safest exercise plan.
Gender differences in training
Dr Hitesh Bhandari, orthopaedics consultant at Indian Spinal Injuries Centre, said men generally have more muscle mass and strength initially, allowing them to lift heavier weights. However,
“women can achieve similar relative strength gains with resistance training. Despite potential differences in the absolute weights used by men and women, the basic principles of resistance training remain the same for both sexes,”
Dr. Bhandari said.
University of Copenhagen study
Researchers at the University of Copenhagen conducted a study involving 451 participants aged 64-75 years who were divided into three groups for a one-year exercise regimen. The first group engaged in heavy weight lifting, lifting 70-85% of their maximum capacity three times a week. The second group did moderate-intensity exercises with resistance bands, while the third group did strenuous exercise for less than an hour weekly.
Long-term benefits
The study followed participants for four years, measuring their physical strength, including leg strength, hand grip strength, and lean leg mass.
“We found that if you did resistance training with heavy weights for a year, you were able to maintain the strength in your legs that you had when you started the study,”
said Mads Bloch-Ebenfeld, a medical researcher at the University of Copenhagen.
The heavy lifting group maintained their baseline leg strength, while the other groups lost strength over time. This finding underscores the neuromuscular benefits of weight training beyond building muscle. “Neural adaptations influence the response to resistance training,” the authors wrote. Despite some reduction in hand grip strength and lean leg mass, the heavy lifting group maintained leg strength, highlighting long-term benefits.
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Leg strength declines with ageing
Why strength matters Research conducted by the National Institute on Aging indicates that age-related loss of muscle mass and strength, known as sarcopenia, significantly contributes to limited mobility in old age, threatening physical independence. Leg strength, needed for balance and mobility, is associated with better health outcomes in older adults. Federal guidelines recommend muscle-strengthening activities, including weight lifting, at least two days a week for adults over age 65.
Conclusion
The research underscores the significant benefits of heavy weight lifting for older adults, particularly in maintaining leg strength and preventing knee pain. By engaging in regular resistance training, seniors can enhance their mobility, independence, and overall quality of life. Experts emphasize the importance of tailored exercise programs, proper guidance, and health considerations to ensure safety and effectiveness. As the population ages, integrating resistance training into fitness routines can play a crucial role in promoting healthy ageing and reducing the risk of falls and related injuries. By understanding the long-term benefits and adopting a proactive approach to fitness, older adults can enjoy a more active and fulfilling life.
Data Source: economictimes
