Five More Reasons Why Seniors Should Do Strength Training

Five More Reasons Why Seniors Should Do Strength Training


Strength training can make you stronger at any age. Here are five more reasons why seniors ought to do
strength training:


1. An exercise program of moderate intensity improves overall physical function:
“Older adults who participate in 20 to 30 minutes of moderate-intensity exercise on most days of the
week have better physical function than older persons who are active throughout the day or who are
inactive. Any type of physical activity is better than no activity for protection against functional limitations,
but exercise confers greater benefit for physical capacity.”— Brach et al., “The Association between
Physical Function and Lifestyle Activity and Exercise in the Health, Aging and Body Composition Study,”.


2. Power and strength training improve balance:
“Power training improves balance, particularly using a low load, high velocity regimen, in older adults with
initial lower muscle power and slower contraction.” — Orr et al., “Power Training Improves Balance in
Healthy Older Adults” 78-85.
“The present strength-training protocol led to large increases in maximal and explosive strength
characteristics of leg extensors and in walking speed, as well to an improvement in the present dynamic
balance test performance in both age groups.” — Holviala et al., “Effects of Strength Training on Muscle
Strength Characteristics, Functional Capabilities, and Balance in Middle-Aged and Older Women.”



3. Exercise can improve joint function:
“Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may
help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint
and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue
and improving sleep. Exercise can enhance weight loss and promote long-term weight management in
those with arthritis who are overweight.”—Bartlett, “Role of Exercise in Arthritis Management.” management/



4. Resistance training (strength training, weight-lifting) can improve bone mineral density:
It is widely held that strength training can ameliorate and even reverse some of the effects of aging. Here
are three studies that conclude that resistance training can improve bone mineral density in early post- menopausal women:
(a) Dornerman et al., “Effects of High-intensity resistance exercise on bone mineral density and muscle
strength fo 40-50-year-old women,”

(b) Engelke et al., “Exercise Maintains Bone Density at spine and hip” :
(c) Kemmler et al., “Benefits of 2 Years of Intense Exercise on Bone Density, Physical Fitness, and Blood
Lipids in Early Postmenopausal Osteopenic Women,”:



5. Resistance training can improve tendon strength and function:
“... results suggest that increasing age results in a decrease in the elasticity of tendon-aponeurosis
structures and an increase in their viscosity. Furthermore, the low-load resistance training made the
elasticity of tendon-aponeurosis structures increase.”—Kubo et al., “Effect of Low-load resistance training
on the tendon properties of middle-aged and elderly