New research indicates that lifting heavy weights is the most effective way for older adults to build and maintain muscle strength over time. The study, published recently, examined the long-term effects of different strength training methods on adults aged 64 to 75.
As people age, muscle mass naturally declines. Adults lose about 3% to 8% of their muscle each decade after age 30, with the rate increasing after age 60. The new study is one of the first to look at the lasting benefits of strength training in older age, tracking participants for several years after the training period ended.
Researchers in Denmark studied 451 adults. Participants were randomly placed into one of three groups: a heavy resistance training group, a moderate-intensity training group, and a control group that maintained their usual physical activity. All participants were already active, averaging nearly 10,000 steps per day.
The heavy-lifting group used machines for exercises three times a week. They completed nine exercises, doing three sets of 6 to 12 repetitions at 70% to 80% of their maximum strength. The moderate-intensity group did circuit training with bodyweight and resistance band exercises three times a week. They performed nine exercises that mimicked the machine exercises, completing three sets of 10 to 18 repetitions at 50% to 60% of their maximum strength.
Results showed that both weight training groups saw improvements in muscle strength and function. However, the improvements were more pronounced in the heavy lifting group. Those in the heavy training group maintained their total lean mass and strength four years later. Strength declined after four years in the control group. There was a slight decrease in strength in the moderate-intensity group, but it was not considered significant.
What the findings mean
The study shows that lifting heavy weights helps build and maintain muscle in older age. It also indicates that staying active with walking or bodyweight exercises is not enough to counter age-related muscle changes.
The term “heavy” is relative. The goal is to choose a weight that is 70% to 80% of the maximum a person can lift. This could be a 5-pound weight for one person or a 15-pound weight for another, depending on their starting point. Working with a personal trainer can help set up a program tailored to individual goals and build confidence using gym equipment.
Supporting muscle health
Strength training is one of the best ways to keep muscles strong and healthy. But diet also plays a role. Eating enough protein is important to support muscle growth from exercise and recovery. A common recommendation is to aim for 1 gram of protein per pound of body weight each day.
Another supplement that may help enhance muscle mass in middle age and beyond is creatine. Creatine is known as a sports supplement, but it can help anyone in a strength training program get stronger and build more muscle than with exercise alone. Preserving muscle mass is closely tied to longevity, and strength training with heavy weights is one of the main ways to prevent muscle loss with age.
