5 ways strength training helps you grow muscle to slow aging.
When you imagine a 50-something-year-old, what comes to mind? You may envision a strong and energetic person; however, most folks over the age of 50 are getting weaker because of sarcopenia, aka muscle loss. Simple tasks, like opening a jar of pickles, feel like an Olympic event. Worse yet, this gradual decline in muscle slows your metabolism and makes it harder to lose unwanted fat. Fortunately, you can lift weights to manage the effects of sarcopenia.
According to a 2021 meta-study in the European Review of Aging and Physical Activity, progressive resistance training (PRT) is an effective treatment to improve body composition, boost muscle strength, and increase performance in healthy older people with sarcopenia. A 2022 publication in the International Journal of Women’s Health reported that postmenopausal women can reduce their chances of getting sarcopenia by making healthy lifestyle changes, such as eating enough protein and staying active with strength training. Whether you’re looking to raise your energy levels or reduce the risk of chronic disease, here are five ways lifting weights can add life to your years.
1. Build Muscle Mass
Although the symptoms of sarcopenia typically don’t manifest until around age 40, the process is already underway as early as age 25. After age 65, it accelerates rapidly. PRT helps combat sarcopenia by building and maintaining muscle mass, which is essential for mobility, balance, and overall strength. The added muscle can also boost your metabolism so you burn calories more efficiently.
Do This: Barbell Squat
Set up a barbell on a rack at shoulder height. Stand under the bar, feet shoulder-width apart. Grip the bar with hands slightly wider than shoulder-width. Lift the bar off the rack, step back, and lower your body until your thighs are parallel to the ground. Push through heels to stand up. Do 3 sets of 10 reps with a weight that allows you to feel challenged while maintaining perfect form.
2. Increase Bone Density
PRT has been shown to increase bone density, which is essential for maintaining bone strength and preventing fractures. As you age, your bones become weaker and more brittle, making you more susceptible to falls and fractures. PRT can help reduce this risk by strengthening your bones.
Do This: Barbell Sumo Deadlift
Stand in the center of the bar with feet wider than shoulder-width apart. Bend at the knees and hips to grip the bar. Keep the back flat and chest up. Push through the heels, extending the hips and knees to stand up straight. Lower the bar back down with perfect technique. Perform 3 sets of 5 reps with a challenging weight.
3. Boost Cardiovascular Health
PRT can help improve cardiovascular health by reducing blood pressure, increasing blood flow, and improving cholesterol levels. This can help reduce the risk of heart disease, which is a leading cause of death among older adults.
Do This: Dumbbell Squat-to-Shoulder-Press
Hold dumbbells at shoulder height, with palms facing ears. Perform a squat by bending your knees and lowering your hips. As you stand up, press the dumbbells overhead until arms are straight. Lower the dumbbells back to shoulder height and repeat the movement for a full-body workout. To challenge your heart and lungs, pick a weight that allows you to complete 3 sets of 20 perfect reps.
4. Improve Balance and Coordination
PRT can help improve balance and coordination, which is essential to maintain mobility and reduce the risk of injury due to falls. By improving your stability, PRT can also allow you to continue to play competitive sports, like pickleball, even though your post-game celebration will probably involve ice packs and ibuprofen.
Do This: Dumbbell Bulgarian Split Squat
Stand facing away from a box or bench, holding dumbbells at your sides. Place one foot on the box behind you. Lower your body until your forward thigh is parallel to the ground. Push through the front heel to return to the starting position. Repeat 10 times on each leg.
5. Reduce Inflammation
PRT has been shown to reduce inflammation, which is a major contributor to the aging process. Chronic inflammation can contribute to a variety of health problems, including heart disease, cancer, and Alzheimer’s.
Do This: Dumbbell Standing Lat Row
Stand with feet hip-width apart, holding dumbbells with palms facing each other. Hinge at the hips, keeping a slight bend in the knees. Pull the dumbbells toward your hips, squeezing your shoulder blades together. Lower and repeat 10 times. Complete three perfect sets.
LIFT YOUR BEST LIFE
While you can’t sprout new muscle cells, you can develop the ones you have left. It’s never too late to lift weights, even if you are in your 70s or beyond. Studies show that older patients who participated in strength training programs were able to increase their mobility and move from using a wheelchair to walking with a walker or cane.
With consistent strength training, you will notice significant improvements in your energy levels, balance, and overall ease of performing daily tasks, like opening stubborn pickle jars by yourself. Additionally, your clothes will fit differently as you build muscle and burn fat. By investing in resistance training now, you are building your future health, independence, and overall quality of life.
Joseph Arangio, MS, CSCS,is co-founder of Arangio.com, a results-driven body-transformation program for men and women, over the age of 40, who want to lose weight, get strong, and slow aging in 90 days guaranteed. Scan the QR Code right now to claim your free copy of his latest book, The New Fountain of Youth.
