Strength training has always been considered a promising intervention for muscle deterioration. Over the years, exercise professionals and researchers have been reviewing and examining the effects of strength and resistance training on the aging population. Although aging is a natural process, strength training could slow down symptoms of muscle atrophy, lengthen independence, and improve quality of life.
Aging and Muscle Fiber Composition
Aging is a degenerative process marked by recognized function, physiological, and metabolic impairments, such as diminished cognitive capacity (1). As we age, muscle atrophy and sarcopenia begin to limit daily activities. Research has shown that the deterioration of muscle mass in the lower extremities is affected to a greater degree than the upper body extremities. As a result, many individuals experience decreased walking or jogging ability, imbalance, and risk of falling. In fact, Harvard Health, reports that after age 30, you begin to lose as much as 3% to 5% of muscle mass per decade. Although aging is an irreversible process, we can slow down it’s progression through healthy habits combined with a nutrient dense diet, proper exercise, and adequate rest. Strength training specifically, has been considered one of the most promising interventions for reversing the loss of muscle function and the deterioration of muscle structure with advanced age (2).
In order to stay ahead of the aging process, muscle maintenance and improvement of mobility are two direct interventions that must be implemented. Muscle atrophy and sarcopenia are dependent on weakening of muscle fibers, especially fast-twitch (type II fibers) (3). Type II muscle fibers are quicker to fatigue but can produce explosive bursts of energy. As we age, these fast twitch fibers are converted to slow twitch fibers (type I fibers), which causes loss in strength and the ability to generate power. Power is the ability to generate force quickly, so when we lose this ability, common tasks become much more difficult. For example, getting up from your chair requires you to push upwards with force. Without power, this task becomes challenging.
In consequence, it is extremely important to maintain type II muscle fibers in the aging population. Designing a program that will strengthen fast-twitch muscle fibers, that can be followed by aging individuals will not only slow down symptoms of muscle atrophy, but will also increase quality of life.
Training Type II Muscle Fibers
As we age, one of the most common forms of exercise that is recommended is simply walking. Although walking is better than nothing, it utilizes slow twitch fibers, which is not enough to preserve muscle mass. In order to stimulate fast twitch muscle fibers, one must perform heavy resistance training or training using lighter weights with an explosive tempo.
The American College of Sports Medicine (ACSM), recommends weight training two to three times per week, with a minimum of 48 hours between exercise sessions. Beginning with exercise machines that concentrate on multiple joints, like chest press, row, and leg press and performing one to two sets of 10 to 15 repetitions of each exercise is a great place to start. It is also important to note that using weights at a slow tempo will build strength but not power. Power is equally important, which is why it should be incorporated in your exercise regimen.
Strength and Power Training for the Aging Population
Include sets that use a lighter weight and a higher speed. Power is important for every age group, but it is even more vital as we begin to age.
Add these exercises to your workout routine:
Body-weight squat
Jump squat
Hops
Power lunges
Kneeling ball medicine ball pass
Seated chest press
Glute bridge
Plank tucks
Need some more ideas? Let me know in the comments or email me!
Sources
1. Smolarek, A., Ferreira, L. H., Mascarenhas, L. P., McAnulty, S. R., Varela, K. D., Dangui, M. C., de Barros, M. P., Utter, A. C., & Souza-Junior, T. P. (2016). The effects of strength training on cognitive performance in elderly women. Clinical interventions in aging, 11, 749–754. https://doi.org/10.2147/CIA.S102126
2. Hurley, B.F., Hanson, E.D. & Sheaff, A.K. Strength Training as a Countermeasure to Aging Muscle and Chronic Disease. Sports Med 41, 289–306 (2011). https://doi.org/10.2165/11585920-000000000-00000
3. Matsubara, Mariko & Tohara, Haruka & Hara, K. & Shinozaki, Hiromichi & Yamazaki, Yasuhiro & Susa, Chiaki & Nakane, Ayako & Wakasugi, Yoko & Minakuchi, Shunsuke. (2018). High-speed jaw-opening exercise in training suprahyoid fast-twitch muscle fibers. Clinical Interventions in Aging. Volume 13. 125-131. 10.2147/CIA.S152821.