Heavy Lifting Holds Up: Muscle Gains Lasting 4 Years for Retirees
Krissy Vann | Host, All Things Fitness and Wellness
As people age, maintaining muscle strength and overall fitness becomes increasingly important. Active aging, which involves engaging in regular physical activity, can significantly enhance the quality of life, reduce the risk of chronic diseases, and improve longevity. Leg strength, in particular, is a strong predictor of overall health and mobility in elderly people, with weakened leg muscles often linked to higher mortality rates.
A new study published in The British Journal of Sports Medicine has shown that heavy resistance training at retirement age can preserve muscle strength for up to four years. This research underscores the importance of incorporating resistance exercises into the fitness routines of older adults to promote active aging and long-term health benefits.
Researchers from the University of Copenhagen conducted the Live active Successful Ageing (LISA) study, involving 451 participants around retirement age. These individuals were divided into three groups: heavy resistance training, moderate-intensity training, and a non-exercising control group. The heavy resistance group lifted weights three times a week, performing exercises in three sets of six to 12 repetitions at 70% to 85% of their maximum weight. The moderate-intensity group did bodyweight exercises and used resistance bands.
Participants' bone and muscle strength, as well as body fat levels, were measured at the start of the study and again after one, two, and four years. At the four-year mark, 369 participants remained in the study. Those in the heavy resistance training group maintained their baseline leg strength, while the moderate-intensity and control groups showed declines in muscle strength. This finding highlights the long-lasting benefits of heavy resistance training in preserving muscle function in older adults.
By engaging in regular heavy resistance training, individuals at retirement age can effectively combat muscle decline, promoting better health and active aging well into their later years.
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