The Importance of Strength Training for Healthy Aging

By Krista Bergeron, Owner & Personal Trainer, Austin Simply Fit

There is a common myth that as we age, physical decline and frailty are inevitable. While it is true that it becomes more challenging to build and retain muscle in our later years, that does not mean that it’s impossible to get stronger as we age! In fact, strength training is one of the absolute best ways to stay strong and mobile, no matter where we are in life.

Why strength training matters more as we age

• Prevents muscle loss – Starting around age 30, our bodies begin to lose muscle mass, with greater losses occurring after age 65. If left unchecked, the average muscle loss for people over 40 is about 8% per decade. Older folks are at a greater risk of sarcopenia, which is a decrease in the size and number of muscle fibers and is accompanied by weakness and loss of stamina. But this is not completely inevitable! We can combat these effects through consistent strength training.
• Supports bone health – Bone breaks, often caused by falls, can be dangerous and life-altering for older people. Thankfully, strength training improves bone health in several ways. Resistance training provides mechanical stress on bones, which causes them to build new bone tissue, thereby increasing their strength. It can also improve bone mineral density, and can even reduce or reverse osteoporosis and osteopenia. Indirectly, stronger muscles protect our bones and joints.
• Improves balance and lowers the risk of falls – Increased proprioception caused by strength training is key to increasing balance and reducing the risk of falls. In addition to full body strengthening, single leg movements also help improve balance. Over time, this leads to greater stability, increased confidence and safety in daily activities.
• Boosts metabolism and helps maintain a healthy body composition – Strength training is one of the most effective ways to change your body composition. By building more muscle relative to fat, you change your body fat percentage. And by maintaining more muscle, your metabolism speeds up, which contributes to a reduction in body fat overall. 
• Supports long-term health – Strength training (and cardiovascular exercise) is associated with healthier blood pressure, improved cholesterol levels, blood sugar management and even enhanced cognitive health. These factors improve longevity and increase quality of life.  
• Counters the effects of peri/menopause – Hormonal changes can contribute to muscle and bone density loss, as well as higher body fat, particularly in the abdominal area. Strength training can help counter these effects by preserving and increasing lean muscle mass and supporting bone health. Exercise has also been shown to mitigate the unpleasant side effects of menopause, including fatigue, mood regulation and overall mental well-being.

What strength training should look like as we age

At Austin Simply Fit, we believe that Health Drives Performance. We always prioritize healthy behaviors, not just when you’re at the gym. And we are committed to creating smart programming tailored to your specific needs, no matter your age. 

• Structural balance assessment – We use our initial two-part assessment to determine your mobility and strength across all joints. This helps us establish a baseline and understand your needs so we can create a custom program for you. We also learn which stretches and mobility drills are going to be most effective at helping you move better. 
• Prioritize good form over heavy loads – Our hands-on coaching makes sure you are doing the movements correctly, preventing injury. By emphasizing impeccable form and full range of motion, we enhance your proprioception, mobility and stability, and minimize injury. This makes you increasingly more capable at lifting progressively heavy loads.  
• Progressive overload weight according to your needs and abilities – Your coach will closely monitor your form and effort in order to slowly and safely increase the weights you lift. This gradual increase is essential to challenge your body and create muscle growth. By gaining proficiency in movements, you are empowered to lift progressively heavier weights, which is the only way to build significant muscle.
• Emphasize mobility and full range of motion – This is part of correct form within your training session, ensuring you move as well as possible. It also includes a proper warm up so your body is ready to work, and additional stretching and mobility work outside of the gym. Your personal trainer will give you the tools and information you need to develop a mobility routine that keeps you moving well and feeling great.
• Prioritize recovery – No matter how hard you work in the gym, insufficient recovery will hinder your progress. Quality sleep, balanced nutrition, adequate hydration and consistent daily movement are essential to holistic health and therefore your performance in the gym. Talk to your trainer about your current habits, and they will help you identify ways you can improve your recovery.

 

To work with an ASF personal trainer, no matter your age, click here to schedule your free consultation and structural balance assessment!