I'll just lay everything on the line, right here and now--I think resistance training is the BEST possible exercise anyone can do.
Why? Because muscle mass and organ reserve are correlated with improved health, especially for older adults. Moreover, muscle mass and organ reserve (referring to the robustness of our organs and their ability to function at top notch capacity) will tend to correspond with each other--i.g. if we improve muscle mass, we might just improve our organ health as well.
However, what if, upon reading this information, you find yourself in the rather precarious position of being, well, OLD? Is there still hope for you to improve your health and quality of life via building muscle mass?
The answer is YES!
But, you may now ask--"Isn't the loss of muscle a 'natural' part of the aging process?"
Yes and no.
Some evidence does suggest that muscle wasting is a very real phenomenon with older populations, and this loss of muscle may result from a decline in metabolic efficiency. All of this, however, can be prevented, and REVERSED!
First Let's Look at Nutrition
I don't think I really need to convince you that proper nutrition is a must (these days such a thing seems like a given). However, we do need to take a look at some important nutritional strategies to consider in order to improve our chances of maintaining, and building muscle later in life.
Protein
You've undoubtedly heard a slew of reports that consuming adequate protein is a must, especially for older adults who have lost the metabolic efficiency to properly partition and utilize the protein they get through their diet.
But how much protein is enough?
Many people will likely point to studies (such as this one) which indicate that protein supplementation--i.e. adding protein to one's diet--will improve muscle mass and strength gains. However, other studies (such as this, this, and this) suggest that somewhat lower levels of protein consumption--even levels below the RDA recommendation--may be adequate (keep in mind that adequacy does not = optimal) to support the maintenance and growth of muscle mass and strength in older populations, so long as resistance training of some variety is involved.
I'm not saying that you ought not consume plenty of protein. After all, some research indicates that, for elderly populations at least, consuming up to 1.6 grams of protein per kg of bodyweight (roughly .7 grams per pound of bodyweight) will optimize hypertrophy (that's muscle growth).
But, what if you're someone who has kidney disease? Under such circumstances 1.6 grams of protein per kg of bodyweight is way too much. For you, I suggest sticking with the recommended amount of protein issued to those with renal dysfunction--that being an amount that does not exceed the RDA of .8 grams per kg of bodyweight.
Does consuming so little protein spell disaster?
Not at all. Just take a look at this study wherein older test subjects consumed less protein than the RDA recommendation and still maintained and built muscle mass in conjunction with resistance training.
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| No Excuses! |
Now Let's Turn to Exercise
There's some interesting research that suggests very little volume and frequency of exercise is necessary in order to build muscle. Such knowledge is a godsend for older populations who lack the recovery capacity and joint strength necessary to do a more demanding routine--such as one I would recommend to a 20-something looking to build muscle.
Of course, safety must be a key consideration, first and foremost, as we consider routine programming. I can't have you breaking your hip on me! For this reason, I highly recommend (HIGHLY) that you consult with your doctor/physician before you leap headlong into a weight training program. I'm not going to be held liable for your own irresponsibility. With that said, you're an adult. Do what you feel is best.
Beyond Just "Pumping Iron"
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| There's no better motivation than a workout buddy! |
In addition to lifting weights, I also highly recommend you do some form of interval cardio 1 to 2 times per week--preferably every 4 to 5 days. This doesn't have to consist of anything ridiculous. Start out slow. Consider walking slow for 2 minutes, and speed walking for 30 seconds, on and off for up to 30 minutes. You could also do something similar on an exercise bike, on an elliptical, on a trampoline, etc. Modify the intensity for your unique situation. If you're relatively fit, go harder. If you've been relatively sedentary for the last 40 or so years, take it easy and gradually work your way to higher intensities.
I also suggest you spend up to an hour a day (or as often as possible) doing some form of non-seated activity. Low intensity activity, such as walking, is an excellent means for reducing your risk of developing hypertension, high cholesterol, diabetes mellitus, and coronary heart disease.
The Program I Recommend
Do the following routine every 4 to 5 days--
- First, spend about 5 minutes on a treadmill, exercise bike, or elliptical to warm up and get your hear pumping.
- Then do the following exercises
- Leg Extensions (or Leg Press)--3 warm-up sets @ 50, 70, & 90% of your target weight for the day, followed by 2 to 3 work sets of 10 to 15 reps, resting 2 minutes between sets.
- Leg Curl--Same as Leg Extensions.
- Chest Press--Same warm-up progression, followed by 2 to 3 work sets of 8 to 10 reps, resting 2 minutes between sets.
- Cable Row--Same as Chest Press. (To speed up the workout, you might consider doing chest press and rows in alternating sets--doing a set of chest press, resting 1 minute, doing a set of rows, resting 1 minute, etc.)
- Seated Dumbbell Shoulder Press (or Seated DB Lateral Raise)--Same warm up, followed by 1 to 2 work sets of 8 to 10 reps.
- Lateral Pull-down (with a palms either facing each other, or away from you face)--Same warm up, followed by 1 to 2 work sets of 8 to 10 reps. (You can alternate shoulder presses or raises with pull-downs in the same manner as the chest presses and rows)
- Time to Stretch! Follow this link to learn more!
As another note: Learn the difference between soreness and pain. I'm not joking around here! If you feel like performing a certain movement is impinging a joint or a never, or anything vital for that matter, stop! Muscle soreness from working your muscles with high intensity is natural and expected, but intense joint pain is not.
In Conclusion
Don't use old age as an excuse! You can still experience a host of benefits with resistance training, even in old age, and you might just "live long and drop dead" in style as a result.
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