Why Older Adults Need To Strength Train

Video Transcript

Wanna know how to keep those muscles strong and that body lean as you age? Let me tell you about a study that got some serious gains!

So, here's the deal: a bunch of smart researchers decided to test if heavy resistance training really helps older adults stay in shape. And, spoiler alert – it does!"

They rounded up 369 older adults aged 64 to 75 and split them into three groups: heavy resistance training, moderate-intensity training, and no training (we’ll call them the ‘Netflix and Chill’ group).

So, the heavy lifters trained with weights at 70-85% of their max effort. Basically, lifting weights that made them go, 'Whoa, that was heavy!' Meanwhile, the moderate group kept things a bit lighter with 50-60% effort, and the no-training group... well, they kept their remotes nice and warm. 

Each training group lifted weights 3 times a week and did the following exercises: leg press, chest press, knee extensions, low row, leg curls, ankle plantar flexion, hip abductions, abdominal crunches, and lower back exercises.

After one year of this experiment, they checked in on our fitness champs and again two and four years later. And here’s the big takeaway: the heavy resistance group didn’t just get stronger—they stayed strong!

Four years in, these heavy lifters kept their leg strength and muscle mass while the moderate group lost a bit, and our Netflix crew... let's just say gravity was winning.

Oh, and about that pesky visceral fat around the belly? The heavy and moderate groups kept theirs in check, but the non-training group had an 8% increase. Yikes!

Bottom line? One year of lifting heavy is like an insurance policy for your muscles. Maintaining muscle strength as you age is crucial because it directly correlates with mobility, independence, and overall quality of life. So, if you want to keep climbing stairs like a pro or chase after your grandkids without breaking a sweat, it's time to hit those weights!