According to the Office for National Statistics, there are approximately 12.6 million people aged 65 and over in the UK, this equates to around 19% of the total population.
Of this figure, approximately 1.4 million are considered frail, and around 2.7 million have a certain level of dependency.
Additionally, over the age of 40 we lose 1% of our muscle mass, 3 - 5% of our strength and power, along with 8 - 10% of our speed and explosiveness each year.
These statistics highlight all too well that as we age, our health starts to deteriorate, and in particular our muscle mass. Although this fact is inevitable, the rate at which this deterioration occurs can be influenced.
All of the above can be offset with resistance training.
Resistance training often gets a bad press. To some it conjures up images of overly muscular body builders grunting in the gym, and lifting the equivalent of a small family car.
Women in particular can hold the belief that if they lift weights, they will immediately build muscle and look more masculine. However, these impressions couldn't be more wrong.
Attaining a body builder like physique is actually very difficult and takes extreme dedication, commitment and discipline. It's also not uncommon for extra curricular substances to be used.
So what then is resistance training, and how can it help us to age in such a way that we're able to retain our health and independence for that little bit longer?
What Is Resistance Training?
Resistance training is the process of pushing or pulling against a force that challenges our movement, hence the term resistance. The primary goal of resistance training is to build, maintain and strengthen our bodies.
During resistance training, our muscles contract against the object of resistance, leading to microscopic tears in our muscle fibres.
Our bodies then repair these tears leading to them becoming stronger and thicker. This results in increased muscle mass and subsequently increased strength.
What Are The Different Types Of Resistance Training?
There are a number of different types of resistance training, but the most common ones we tend to think of are:
Body weight/calisthenics
Body weight and calisthenic exercises, although closely related, are not the same thing. Body weight exercises refer to any exercise that uses the weight of the body as resistance.
Calisthenics on the other hand, is a specific type of bodyweight exercise that uses a combination of rhythmic movements to develop strength, flexibility, and endurance. Whilst all calisthenic exercises are bodyweight exercises, not all bodyweight exercises are calisthenic exercises.
Resistance bands
Resistance band exercises involve using specific types of bands to provide the resistance. The level of resistance varies depending on the thickness, length, and composition of the band. The thicker the band, the more resistance, the thinner the band, the less resistance.
Resistance bands are both versatile and portable. They can be modified for different fitness levels and provide a safe, effective alternative to traditional weights.
Free weights
Free weights are the most well known form of resistance training. Free weights involve using equipment such as dumbbells, barbells, or kettlebells, to provide resistance during various movements.
Free weight lifting exercises can be performed using different techniques and variations, such as compound exercises that engage multiple muscle groups simultaneously or isolation exercises that target specific muscles.
Weight machines
Weight machines are specifically designed to provide resistance for various exercises. They typically consist of a seat or platform, adjustable weight stacks or plates, and a system of cables, pulleys, and levers.
Weight machines offer controlled, guided movements, making them suitable for individuals of different fitness levels and abilities. They're commonly found in gyms and fitness centres.
Cables and pulleys
Cable and pulley machines are the most recent addition to the resistance based equipment group. They involve utilising a cable or pulley system to provide resistance, which allows for dynamic directional movements.
Users are able to connect different handles or attachments to target specific muscle groups. Cable and pulley machines offer constant tension throughout the movement, and provide a functional aspect to strength training.
There are a multitude of other types of resistance training methods such as plyometrics, isometrics, cross-fit and dynamic variable training, but for brevity I've included the the most common ones.
How Can I Perform Resistance Training?
By far the best type of resistance training we can perform are compound movements that target our major muscles.
Major muscle groups include:
Chest
Back
Shoulders
Biceps
Triceps
Abdominals
Glutes
Quadriceps
Hamstrings
Calves
Compound exercises mostly consist of squats, deadlifts, presses, rows and pulls. All of these are natural, functional body movements. Compound exercises, as opposed to isolation exercises, are highly beneficial for several reasons:
Efficient use of time
Due to the fact that compound exercises involve multiple muscle groups and joints working together simultaneously, it's possible to target multiple muscle groups in a single exercise, making workouts more time-efficient.
Functional movements
Compound exercises mimic real-life movements and activities, such as squatting, pushing, pulling, and lifting. By consistently training these movements, our overall strength and ability to perform daily tasks improves.
Increased muscle recruitment
Compound exercises engage multiple muscle groups, leading to greater muscle activation, and recruitment of muscle fibres in comparison to isolation exercises. This results in more efficient and effective muscle development, which in turn leads to better strength gains.
Hormonal response
Compound exercises stimulate the release of anabolic hormones such as testosterone and human growth hormone. These hormones play a vital role in muscle growth, strength development, and body composition.
Core stabilisation
Many compound exercises require the activation and stabilisation of the body's core muscles to maintain proper form and balance. This helps to improve core strength and stability, which is essential for overall functional fitness and injury prevention.
Enhanced calorie burning
Due to the recruitment of multiple muscle groups, compound exercises tend to burn more calories when compared to isolation exercises. They promote a higher metabolic demand during and after the workout, contributing to increased fat loss and improved body composition.
How we perform resistance training is very important. If not executed correctly, poorly performed resistance training can lead to muscular imbalances or even injury.
Form is the term we use to define the proper technique and alignment of the body during an exercise to ensure optimal muscle engagement.
Progressive overload is an important concept in resistance training. Progressive overload consists of gradually increasing the demand placed on the body during training to stimulate continuous improvements in strength, muscle growth, and overall fitness. If we don't apply progressive overload then our bodies quickly adapt, and we plateau.
It's important to create a specific, tailored exercise plan that incorporates progressive overload but is also aligned to the abilities of the individual.
This is where the use of a qualified and experienced personal trainer is invaluable. A good PT will assess and correct a clients alignment, stability and balance. They will also assess the amount of exertion being applied and determine whether the client needs to progress or regress the exercise. A good PT motivates, empathises and ultimately problem solves to ensure the client is on the most optimal path to meet their objectives.
That's Great, But What Are The Benefits To Me?
Resistance training has been shown to provide a number of benefits for the older population.
It improves bone density, which is vital for preventing osteoporosis and reducing the risk of bone fractures. By applying stress to the bones through resistance based exercises, the body adapts and strengthens the bone tissue, making it more resilient and less prone to injury.
Resistance training positively supports cardiovascular health in older people. Whilst not a substitute for aerobic exercise, resistance training has been found to reduce blood pressure, improve lipid profiles, and enhance overall cardiovascular function.
Engaging in regular resistance training can have positive effects on cognitive function and mental well-being. Studies suggest that it can improve memory and attention, while also reducing symptoms of anxiety and depression.
Additionally, resistance training supports:
Improved balance and coordination
Better posture
Improved flexibility
Increased endurance
Improved athletic performance
Better sleep quality
Increased confidence
Better body composition
As we age, incidences of diseases such as sarcopenia become more and more prevalent. Sarcopenia is a condition characterised by the loss of skeletal muscle mass, strength, and function.
Loss of muscle mass is a natural process but sarcopenia is an extreme form of this. Sarcopenia can lead to decreased physical performance, increased risk of falls and fractures, and a decline in overall functional independence.
Factors such as a sedentary lifestyle, hormonal imbalances, inadequate nutrition, and chronic diseases can contribute to the development and progression of sarcopenia.
The images below really do illustrate the damage that sarcopenia can cause.
Wroblewski, 2011
However, with a targeted approach that focuses on resistance training, proper nutrition, and an active lifestyle, we can help to mitigate the effects of sarcopenia.
It's important to note that resistance training should form part of a well-rounded health program that includes activities such as cardio and flexibility training. Furthermore, we should also look to add peripheral health enhancing activities such as sauna usage, walking, sleep management and stress management.
I recommend you click each of the links above and read my posts on these subjects. This will allow you to understand in detail how good health is holistic in nature, and includes many different factors.
There's Always A Downside
Whilst resistance training is an absolutely fantastic thing to do, and something I highly recommend, it would be remiss of me not to mention the potential negatives associated with it:
Injury
Whilst resistance training offers numerous benefits, negatives can include the potential for injuries, such as strains and sprains if proper technique, form, and progression are not adhered to.
Overtraining
Overtraining can lead to persistent fatigue, decreased performance, mood disturbances, and increased risk of injury. This emphasises the need for sufficient rest and recuperation.
Muscles soreness
Delayed-onset muscle soreness (DOMS) is a common consequence of intense resistance training, and can cause temporary discomfort, a limited range of motion, as well as impacting daily activities.
Equipment
Resistance training often requires access to specific equipment such as weights, resistance bands, and cable/pulley machines which may be expensive or limited in availability.
Use it or lose it
The "use it or lose it" principle is that if resistance training consistency is not maintained, the gains in muscle strength, endurance, and overall fitness can diminish over time.
Need More Proof That Resistance Training Will Enhance Your Life?
Don't just take my word for it, let's look at what the Science has to say.
In 2018 the British Medical Journal (BMJ) examined the association between grip strength and mortality. The findings revealed that lower grip strength was linked to an increase in all-cause mortality and a higher risk of cardiovascular disease.
In 2019 the European Journal of Epidemiology published a systematic review and meta-analysis that looked at various studies. The conclusion was that muscular strength was inversely associated with mortality risk in both healthy individuals, and those with chronic diseases.
In 2020 the Journal of Gerontology published a study that examined the relationship between muscle strength and longevity in older adults. The results highlighted that greater muscle strength was associated with a lowered risk of mortality and improved survival rates.
In 2021 the American Journal of Medicine published a study investigating the association between handgrip strength and mortality in older adults. The findings demonstrated that weaker grip strength was associated with higher all-cause mortality rates.
Strong grip strength is a good determinant of reduced all cause mortality and is associated with enhanced overall strength, something that sits at the heart of resistance training.
The subject of resistance training and it's benefits in our later years isn't just a product of my own thoughts. It's something that's backed up by solid, reputable scientific studies carried out by solid, reputable scientific institutions.
Final Thoughts
At 48 years old, I'm technically not in my prime anymore. However, because I focus on maintaining my health I feel as though I am. And whilst I perform many activities that positively support my health, resistance training is by far the most beneficial.
At the start of this post I highlighted the approximate number of people that are classed as dependent past the age of 65. I also highlighted the percentage reductions in key health metrics such as muscle mass, strength, speed and power each year.
Is this where you want to be? Do you want to be included in these statistics?
You don't have to be, you can hold on to your power for that little bit longer if you're willing, and able to incorporate resistance training into your life.
Resistance is not futile!
I hope you enjoyed the post. Please leave your thoughts below in the comments section and let me know what other health and well-being topics you'd like me to cover.
If you’re interested in improving your health then please do get in touch!
Michael East
ME LIFE
Very Insightful, especially the benefits of resistance training, I also was not aware of sarcopenia & the damage it can cause & found that tremendously helpful.