The Importance of Progressive Resistance Training for Older Adults to Build and Maintain Muscle Mass

“The thing that you do not care about, you will lose it,” a rule known to humans from time immemorial, and it was the reason for the continued rotation of the wheel of life without stopping; Especially with regard to the human body, its growth and health, and maintaining its constant activity and movement; To avoid the gradual and accelerated loss of muscle mass and strength, with age.

Research by Professor Robin Daly and Dr David Scott of the Institute of Physical Activity and Nutrition at Deakin University (Deakin), in Australia; “We are all subject to gradual muscle loss, starting in our mid-30s.”

It is the loss that accelerates in subsequent years, until it causes significant decreases for about 30% of those over the age of 60, causing them to develop an advanced state of loss of muscle mass and function, called “sarcopenia”; White blood cells decrease, increasing the risk of falls, fractures, loss of balance, and many other chronic diseases. These are health risks that may not affect those who follow an active lifestyle from the beginning, and maintain it as they age.

Progressive resistance exercises

This does not mean that it is too late to rebuild muscle for people who have reached their 60s, 70s, 80s or even 90s, without using or taking adequate care of their muscles. But “the health benefits are worth it,” as Socrates said in the fourth century BC.

According to the research, the good news is that it’s never too late to start over, even for those suffering from the debilitating effects of muscular dystrophy. Specifically, progressive resistance training is the most effective way to build and strengthen muscles at all ages.

After benefiting from resistance training, which includes: pulling resistance bands; Or lift free weights like “dumbbells” (even if starting with very light weights, given that something is always better than nothing). or using the weights of the equipment available in the gyms; or doing bodyweight exercises (such as push-ups, squats, pull-ups, or wall sits). And you can move to “progressive resistance training”, by making the exercise more difficult over time, lifting progressively heavier weights, or doing resistance exercises or body weight, more difficult.

Experiments have consistently shown that all adults, including very frail people, over the age of 75; They can strengthen muscle mass by doing progressive resistance exercises at least twice a week.

Amazing results in less than two months

I showed Basic study Early, which included 10 people in old age, between the ages of 86 and 96 years; Those who underwent a short, high-intensity progressive resistance training program reported that these frail adults, “became almost 3 times stronger than before, after only 8 weeks, the duration of the training program they had followed.”

They achieved an average increase in mid-thigh muscle area of ​​about 10% (equivalent to the amount of muscle lost over a decade); In addition, the average walking speed improved by 48%, and leg strength increased by 180%.

Weight loss while maintaining muscle

Many older people are obese, which increases their risk of developing cardiovascular disease and type 2 diabetes. Trying to lose weight through dieting often leads to a loss of muscle mass, which in turn can lead to an increased risk. Many chronic diseases, in the elderly.

Therefore, the researchers return to stress the importance of combining progressive resistance training with the diet followed, to help lose weight while maintaining muscle mass. For more strength, balance, and increased metabolism.

It is a confirmation of the results of one studies published in 2018, showed that “resistance training may prevent muscle loss induced by caloric restriction in obese older adults.”

Beside Another study Published in the same year, it found that by implementing an exercise program, older adults were able to improve their muscle mass and muscle strength by 30%.

as she indicated study Third, resistance exercises during dieting can prevent osteoporosis and reduce the risk of fractures in the elderly. This is in conjunction with “helping to maintain a healthy weight,” according to the website Harvard Medical School.

The minimum number of times a workout yields results

According to research, older adults of both sexes, regardless of whether they are trying to lose weight or not, or believe they are suffering from muscle atrophy or breakdown, can benefit from strengthening their muscles by regularly doing progressive resistance training at least twice a week. Whether it’s in a club, gym, at home, or outdoors. And work to increase it as much as possible, by gradually increasing the effort or challenge, to feel the improvements and achieve the goals.

And you can start by trying to “target 8-10 muscle groups, with about 30-40% of the effort, then progress over time to 70-80% of the maximum effort, taking into account the consultation of the doctor before starting the resistance training program in its levels.