Grow Strong, Not Old: The Benefits of Resistance Training With Age
As we age, maintaining our quality of life and the ability to do things becomes increasingly difficult. Many use this as an opportunity to embrace age and get comfortable with the idea of being less capable. Surely physical aging is a real process, but our ability to offset the negative physical outcomes of growing older is much stronger than most understand, and a key component of that is resistance training. Often associated with younger individuals aiming to bulk up or athletes seeking to enhance performance, resistance training also holds remarkable benefits for those looking to offset the effects of age. From cognitive to physiological, the benefits of weight training as you age are vast and multifaceted.
Probably the most notable benefit of resistance training with age is the ability to counteract the natural loss of muscle mass and strength that occurs with aging, a condition known as sarcopenia. By engaging in regular resistance training, older adults don’t only preserve muscle mass, but even more so can increase it. That’s right, you can become stronger as you age. This not only contributes to enhanced physical competence but also promotes better balance and coordination, reducing the risk of falls—a significant concern as individuals get past the age of 65.
In much the same way, resistance training plays a pivotal role in maintaining bone health. As we age, our bones tend to get less dense, leading to an increased risk of fractures and a general lack of structural competence. Subjecting bones to external loads stimulates bone growth resulting in increased density, fortifying your skeletal system and making you a more robust human being.
Even beyond the physical benefits, resistance training offers profound improvements in mental wellbeing. Regular exercise is shown to alleviate symptoms of anxiety and depression even better than SSRI’s. It acts as a vehicle for excess energy that otherwise makes us neurotic. Obviously, this can benefit anyone at any age, so then let’s discuss the age-specific cognitive outcomes.
Exercise has shown promising effects on Alzheimer's disease and dementia, offering a proactive approach to managing and potentially delaying cognitive decline. Regular physical activity has been linked to improvements in cognitive function, including memory, attention, and executive function, among individuals with Alzheimer's disease and other forms of dementia. Furthermore, exercise has been associated with a reduction in the risk of developing dementia in older adults. Beyond cognitive benefits, physical activity also promotes neuroplasticity and neurogenesis, processes essential for maintaining brain health and resilience against the pathological changes associated with Alzheimer's disease. Simply put, research is starting to establish a significant link between physical activity and cognitive capacity later in life.
Contrary to common misconceptions, I would argue resistance training becomes increasingly more important to do as we age. Whether using free weights, resistance bands, or body weight exercises, there are countless options for tailoring a resistance training program to suit individual needs and preferences. Furthermore, it's never too late to start reaping the benefits of resistance training. Research indicates that older adults can experience significant improvements in strength, mobility, and quality of life—even if they begin later in life.
In conclusion, resistance training is a cornerstone of healthy aging, offering a multitude of benefits. From preserving muscle mass and bone density to enhancing mental well-being and quality of life, the advantages are undeniable. By embracing strength training as a lifelong practice, we take maintaining our independence and vitality into our own hands.