Lifting weights could save your life ๐๐ปโโ๏ธ
weight lifting. sarcopenia. mobility. longevity.
Itโs always a lively debate when it comes to deciding on the best type of exercise. Some folks are die-hard cardio enthusiasts, swearing by running or cycling; others are all about high-intensity HIIT; then thereโs the crowd that champions weight or resistance training; and of course, thereโs the group that prefers the calmer, slower pace of yoga and Pilates. While all forms of exercise are brilliant in their own way, weightlifting, beyond just helping you look toned and strong, has some pretty impressive benefits for long-term health and ageing. Regardless of your age, resistance training should be a staple in your routineโand no, itโs not just about lifting heavy!
Muscle Mass and Longevity: Why Strength Matters as You Age
Once you hit your 30s, you begin losing muscle mass - this is known as sarcopenia. On average, adults lose about 3-5% of their muscle mass each decade, and this accelerates as we reach our 60s and beyond. This gradual decline isnโt just a matter of aesthetics, itโs a real health concern that directly impacts our health and ability to live independently, it leads to reduced mobility, increased risk of falls, and overall frailty. As you age, holding onto that muscle mass becomes increasingly vitalโnot just to stay fit but to enjoy a longer, healthier life.
The good news? Resistance training is one of the most effective ways to tackle sarcopenia and maintain muscle as you age.
One study found that low skeletal muscle mass is a widespread issue among older people and is closely linked to functional impairment and disability, particularly in older women. The findings strongly highlight that sarcopenia is a critical yet reversible factor contributing to health issues and mortality in the elderly.
Another study involving over 3,500 participants aged 55+ showed that total mortality was significantly lower in those with higher muscle mass. Those in the top 25% had a 20% lower risk of dying than those in the bottom 25%. This suggests that focusing on body composition, rather than just overall weight, is a better predictor of health in older adults.
So why is this so important? Quite simply, muscle is metabolic gold. Itโs essential for keeping a healthy weight, managing blood sugar levels, and supporting joint function. Preserving and even building muscle as you age can help delay or prevent the frailty and mobility issues that many people face later in life.
A clear example is the above image; it shows a scan of the quads of a 40-yr old triathlete, a 74-yr old sedentary man, and a 70-yr old triathlete. The scans of the 40 and 70 year old triathlete are comparable, while the one of the sedentary older man shows mostly fat (the adipose tissue) and the quadricep muscles are much smaller and less defined.
Building Power and Functionality: Itโs Not Just About Strength
When most people think of lifting weights, they focus on getting stronger. But thereโs another crucial element, and that is power. Power is your ability to exert force quickly; maintaining power is essential for everyday activities like getting up from a chair, climbing stairs, catching yourself if you trip, or even carrying groceries. Interestingly, power tends to decline even faster than strength as we age, so itโs essential to train both. For the older adults, maintaining power could mean the difference between living independently and needing assistance. In fact, studies suggest that power training may be even more beneficial for older adults than traditional strength training
Resistance Training for Bone and Joint Health: Fighting OA and OP
Weightlifting isnโt just about muscles; itโs also a powerful tool for maintaining bone health. Osteoporosis (OP) and osteoarthritis (OA) become more common as we get older, especially if youโve not been active. But hereโs where lifting weights can be a game-changer. Regular resistance training can help slow down or even reverse these conditions
For those with osteoarthritis, especially athletes whoโve put stress on their joints over the years (looking at you athletes!), resistance training can be hugely beneficial. It may seem counterintuitive to load already-compromised joints, but studies show that targeted strength exercises can reduce pain and improve function in OA patients. By strengthening the muscles around the joints, weightlifting offers better support and reduce the strain placed on creaky joints.
Start Lifting, Live Longer ๐๐ปโโ๏ธ
Strength training is often overlooked in favour of cardio, but its benefits extend well beyond building muscle. Lifting weights is an investment in your future selfโa way to preserve your strength, enhance your power, and maintain independence as you age.
And the best part? Itโs never too late to start.
Whether youโre a newbie or a seasoned lifter, consistency is key. Start with bodyweight exercises, resistance bands, or light weights if youโre just getting started, and gradually build up. Your future self will definitely thank you.
I hope you enjoyed, thank you for taking some time out of your day to read to my post! If you did, click on the โค๏ธ button below. See you next week! :)
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Thanks for reading Greg!
Really great information. Fuel for the ๐ฅ for this 56 year old! I just started back to weightlifting this week after an eight week break due to a wrist sprain.