By Rita La Rosa Loud
As a fitness research director, I frequently hear questions from older adults wanting to improve their health and well-being through exercise. Many are particularly curious about the benefits and practical aspects of strength training.
Below are some common inquiries.
Why should older adults do strength training?
Seniors should do resistance exercise regularly to build and maintain muscle, strengthen bones, and boost metabolism. Consistent strength training also improves balance, lowers risk of falls, supports daily independence, and enhances overall quality of life. Studies show that without regular resistance exercise after age 50, people may lose muscle (10 pounds per decade) and bone density (30% per decade) and see a drop-in metabolic rate (4% per decade). Strength training helps reverse these effects.
Is walking just as good as strength training for building muscle?
Walking is beneficial for cardiovascular fitness, general health, and weight control. But it is not as effective as resistance training for building muscle, fortifying bones, and increasing resting metabolism. On average, dependent on bodyweight, walking burns 65-135 calories per/mile; contingent on intensity, resistance training boosts metabolism 14-24 hours post-exercise. Nonetheless, performing both strength training and aerobic activity is recommended for overall physical conditioning.
What are the optimal number of days per week should older adults’ strength train to build muscle?
Training twice a week is as effective as three times for building strength and lean muscle in seniors. More importantly, for older adults, it allows for proper recovery from intense workouts. Although one weekly session can promote some muscle growth, the strength gains are notably lower compared to two sessions per week. Hence, twice a week training is ideal for the mature population.
Is it true strength training contributes to weight loss?
Dieting alone leads to weight loss. Unfortunately, about 25% comes from muscle, which slows metabolism and causes weight to regain. Research shows dieting with resistance exercises achieves more fat loss and less muscle loss compared to dieting with aerobic activity. Newer studies find combining resistance exercise with higher protein consumption not only reduces fat but also boosts muscle gain.
How much protein should older adults doing regular resistance training consume?
Per Dr. Wayne Cambpell, a renowned nutrition researcher, to maintain muscle adults 50 years and older who do regular resistance training should consume at least 0.5 grams of protein per pound of ideal body weight daily, which is 25% more than the recommended daily allowance (RDA) of 0.4 grams of protein per pound of ideal body weight. He further recommends consuming at least 50% more protein than the RDA (0.6 grams per pound of ideal body weight) to build muscle. Research reveals that adults aged 50-80 who eat 0.6-0.7 grams of protein per pound of ideal body weight daily experience muscle and bone gains, fat loss, and improved blood pressure and blood sugar.
Build muscle and bone, plus increase metabolism, in the adult fitness program of resistance exercise, endurance, flexibility; functional training. The Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College is located at Presidents Place, 1250 Hancock St., Quincy. Call 617-405-5978 to tour, inquire about complimentary training and obtain registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
