The Tribune

By DR KENT BAZARD

AS we age, staying physically active becomes more important than ever. While many people focus on cardio exercises like walking, swimming, or cycling, one of the most valuable forms of exercise for those over 50 is often overlooked: resistance training. 

In fact, the benefits of resistance training for older adults are numerous, spanning from improving overall health to enhancing quality of life.

Why Resistance Training?

Resistance training, often referred to as strength training, involves exercises that increase muscle strength by making your muscles work against a force or weight. 

This could include using free weights, resistance bands, or even bodyweight exercises like squats and push-ups.

Once considered the realm of young athletes or bodybuilders, resistance training is now recognized as an essential part of healthy aging. 

The science is clear: it’s never too late to start, and the benefits are profound.

Combatting 

Age-Related Muscle Loss

One of the most significant benefits of resistance training for those over 50 is its ability to combat sarcopenia, the age-related loss of muscle mass. Starting in our 30s, we lose muscle at a rate of approximately 3-5% per decade. By the time we reach 50 and beyond, this loss can lead to weakness, fatigue, and reduced mobility. Regular resistance training can slow, halt, or even reverse this muscle loss. Studies have shown that even those who begin resistance training later in life can build muscle, improve strength, and maintain mobility. This is crucial for maintaining independence and preventing falls - one of the leading causes of injury in older adults.

Improving 

Bone Health

Osteoporosis, or the thinning of bones, is another common concern for individuals over 50, particularly post-menopausal women. Bones become less dense as we age, increasing the risk of fractures. Resistance training is one of the most effective ways to strengthen bones and increase bone density. Weight-bearing exercises, like lifting weights or doing bodyweight squats, create stress on bones, which stimulates bone growth and helps to maintain bone strength. Resistance training essentially provides the bones with a “workout” similar to how it strengthens muscles.

Enhancing Joint Health and Flexibility

Many older adults suffer from joint pain, stiffness, or arthritis, which can make exercise seem daunting. However, resistance training can help alleviate joint discomfort by strengthening the muscles around the joints, providing better support and stability.

Exercises that focus on flexibility and range of motion, such as resistance band stretches or light weight lifting, can also improve joint function. This can make daily tasks easier, such as reaching for objects, climbing stairs, or even getting up from a chair.

Metabolic Boost and Weight Management

As we age, metabolism naturally slows down, making it easier to gain weight and harder to lose it. Resistance training plays a critical role in boosting metabolism by increasing muscle mass. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate.

By engaging in regular strength training, older adults can also improve body composition, reducing fat and maintaining or even increasing lean muscle mass. This is key for managing weight, preventing obesity, and reducing the risk of metabolic conditions like type 2 diabetes.

Mental Health and Cognitive Benefits

The benefits of resistance training go beyond physical health. There’s growing evidence that it has a positive impact on mental health and cognitive function. Exercise, in general, is known to release endorphins—those “feel-good” hormones that can reduce feelings of anxiety and depression. However, resistance training, in particular, has been shown to help improve mood, enhance self-esteem, and increase overall well-being.

Some research also suggests that regular resistance training can improve brain function, including memory and executive functions, which are essential for decision-making and planning. By engaging in strength training, older adults can maintain cognitive health and delay the onset of age-related cognitive decline.

Designing a Resistance Training Routine

It’s important for individuals over 50 to start resistance training with care and proper guidance. It’s always advisable to consult a healthcare provider or fitness professional before beginning any new exercise regimen, especially if there are existing health conditions or concerns.

A well-rounded routine might include:

    •    Bodyweight exercises like squats, push-ups, or lunges to start.

    •    Resistance bands for gentle but effective muscle engagement.

    •    Free weights or machines for controlled, progressive strength-building.

    •    Flexibility exercises such as yoga or dynamic stretching to support range of motion.

It’s crucial to start slow and build gradually, focusing on proper form to avoid injury. Resistance training should be done two to three times a week, with rest days in between to allow muscles to recover and grow.

Conclusion: It’s Never Too Late to Start

For those over 50, resistance training is a powerful tool for staying strong, mobile, and independent well into the golden years. The benefits are wide-ranging, from increased muscle and bone strength to improved mental health and cognitive function.

Remember, as the saying goes, “It’s not the years in your life, but the life in your years.” And resistance training can help make those years stronger, healthier, and more fulfilling. Whether you’re new to the idea of strength training or looking to get back into a fitness routine, the rewards are well worth the effort—proving that age is just a number when it comes to maintaining an active, healthy lifestyle.

• Dr Kent Bazard, a sports medicine physician at Empire Sports Medicine, specializes in ensuring athletes reach their peak performance safely. With extensive experience and a passion for sports health, Dr. Bazard provides insights and guidance for athletes of all ages.