During the past 15 years, studies have demonstrated that resistance strength training produces multiple fitness benefits for older adults. Here are just a sampling of the benefits seniors can expect from weight training.
Minimizing Lean Body Mass Loss
Adults lose between five to seven pounds of muscle every decade after age 20. Only strength training prevents muscle loss.
Maintaining an Active Metabolic Rate
Physically inactive adults experience a two to five percent reduction in their basal metabolic rate per decade.
Increasing Lean Muscle Mass
Research shows that two to three sets, of eight to 12 reps, working for 25 minutes, three times per week, increases lean body mass an average of three pounds over an eight week period.
Increasing Resting Basal Metabolic Rate
Adding three pounds of muscle can increase an individual’s resting metabolism seven percent and the daily caloric requirements by 15%. At rest, a pound of muscle burns approximately 35 calories per day.
Lowering Body Fat
Research in strength training has demonstrated a four-pound fat loss after three months of training, even though the individuals in the study increased their daily caloric intake by 15%.
Increasing Bone Mineral Density
Research has shown a significant increase in muscle myoproteins, and bone osteoproteins and mineral content after four months of training.
Improving Glucose Metabolism
Research has demonstrated a 23% improvement in glucose uptake after four months of strength training. The American Diabetic Association states that resistance training is critical in improving glucose clearance.
Increasing Gastrointestinal Transit Time
Studies have shown a 56% increase in gastrointestinal transit time after three months of resistance training time.
Reducing Resting Blood Pressure
Strength training reduces resting blood pressure an average of five mm Hg, both systolic and diastolic values, after two months of training.
Improving Blood Lipid Levels
Several studies have revealed improved blood lipid profiles after several weeks of strength training. The improvements noted are similar for both endurance and strength exercise.
Reducing Low Back Pain
A 1993 study found that patients with low back pain had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. It is important to note that over 80% of American adults suffer from either chronic or acute back pain.
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Michael Cohen has more than 25 years experience as a personal trainer and is affiliated with top professional trainers, coaches and nutritionists. He consults with them daily.
