Time To Hit The Weights!

The new medicine:  Muscle strength

It’s not just for bodybuilders. Strength training is critical for all of us.

When it comes to exercise, regular brisk 30-minute walks through your neighborhood are no longer enough. Research shows that strength training is also key to a longer, healthier life. “Strength training in older adults is very important,” says Kelly Macauley, a clinical instructor with Harvard-affiliated Massachusetts General Hospital Institute of Health Professions.  “It can slow and reverse age-related declines in muscle mass and muscle endurance, which can keep older adults healthier, longer.”

Benefits of stronger muscles

As we age, our muscle tissue begins to decrease. By age 70, most of us have lost a quarter of our muscle strength. That’s why strength training (also called resistance training and weight training) is so vital. Research shows it can help reduce the risk of falls, osteoporosis, back pain, depression, and even arthritis. “Increased strength increases stability around joints”, says Macauley. “That helps to reduce pain associated with arthritis.”

      Studies released earlier this year suggest that older adults who engage in strength training two or three times a week appear to have improved cognitive function compared with those who don’t. A study from researchers at the Harvard School of Public Health published online August 6 in Archives of Internal Medicine found that 150 minutes of weight training per week can reduce the risk of type 2 diabetes by 34%. And, of course, weight training fights obesity. “The more muscle mass you have, the higher your metabolism is at rest,” Macauley says. “Therefore, a person with more muscle mass burns more calories.”

Getting started

Strength training, like any form of exercise, challenges the heart. Check with your doctor to be sure your heart will respond positively to the challenge. Strength training also can injure your muscles and tendons, if not done properly. “There certainly are risks associated with beginning strength training without the guidance of a trained professional, like a physical therapist, as well as clearance by a physician,” says Macauley. “Potential risks can include muscle strains, tendon or ligament injury, or even more serious injury if the person has an underlying disorder that isn’t accounted for with their program.” Supervised programs, such as those offered at senior centers, the YMCA or private health club, are a good place to start.

      To avoid injury, Macauley recommends only a few exercises at t low intensity until the correct form is mastered. Working all the major muscle groups is important, but older adults should focus on strengthening the muscles around the hips and pelvis, as well as the large leg muscles (hamstrings and quadriceps), especially if you have knee arthritis.

Types of strength training

The most common workout options include weight machines and free weights. Machines can be beneficial because they guide you through a movement. They can be adjusted for height and differences in the lengths of each user’s arms and legs, and it’s important to make those adjustments. If the machine is not fitted properly, it can lead to an undesired movement pattern and to injury. Free weights allow a person to perform an exercise using a weight with a more natural arc when using a dumbbell than you can when using a machine. This helps improve coordination and balance, as well as fine motor control. “However, this can also lead to injury if the person is not properly trained in the desired movement patterns,” Macauley says. For example, lifting heavy free weights can cause you to arch your back incorrectly during an exercise. Because machines provide more support, there are fewer chances to injure yourself than there are with free weights.

      No matter which type of weight you’re lifting, Macauley suggests starting slowly. Use only 40% to 60% of the maximum weight you’re able to lift in each exercise. For example, if the most you can lift doing a bicep curl one time is 10 pounds, you should start by doing several repetitions of just 4 to 6 pounds. Then you can work your way up to several repetitions of 60% to 85% of your maximum in the months ahead. Macauley says a physical therapist or trainer can help you best decide which exercises are right for your body and current health.■

Harvard Health Letter

Harvard Medical School