Too Old to Strength Train? Not Possible! Here’s Why…
Here at Functional Elements Training & Nutrition, all of our clients know that we LOVE to strength train. It’s just part of our philosophy on what works best.
Though all modes of exercise and movement can be effective, strength/resistance training is our top pick because it can involve multiple types of exercise.
But there’s another reason why strength training IS our top choice (and should maybe be yours as well): it can reverse a big reason why we slow down as we age.
AGING AND THE LOSS OF STRENGTH
As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). Type II muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance).
A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level. This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were both males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to a greater loss of strength and power as compared to endurance as we age.
THE BENEFITS OF STRENGTH TRAINING
So, what are the effects of resistance training?
In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workout consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.
Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers.
Although a 3-4% change may not seem significant, one can argue a longer period of strength training could show even more change (the study only lasted 3 months).
Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.
A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results.
The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program.
Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.
The bottom line: train no matter how old you are.
You can reverse the effects of aging, and it’s never too late to start. Exercise, in particular resistance training, is one of the most effective way to combat sarcopenia and the age related declines in muscle that some think is unavoidable.
Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start.
Would an 85-year-old ever say, “I want less muscle”?
Of course not. Having high skeletal muscle mass as we age will keep us strong and reduce the risk of injuries.
That’s why at Functional Elements we Train for LiFE, a long, strong, and high quality LiFE.
Need help in designing and implementing the right strength program for you? Let us know … it’s what we do!
And remember …
GIVE YOUR BODY WHAT IT NEEEDS, WHEN IT NEEDS IT!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
