Strength training for aging
by Katie Ryder, MD, a family medicine physician at Kaiser Permanente
Stronger for life: How strength training can slow aging
We all know that with age usually comes wisdom, self-acceptance, and perspective. But it can also often come with a loss of bone density, a decline in mental clarity, and sometimes instability or unsteadiness on your feet.
The good news? Strength and resistance training can help you manage those life changes while reducing or even reversing physician and cognitive deterioration.
What is strength training?
When we think about strength training, many of us imagine working out in a weight room with 100-lb barbells and lots of shiny exercise machines. But there’s much more to strength training than what you might find in a gym.
Strength training is a form of exercise that improves your resilience and muscular strength by working your muscles against some type of resistance. The resistance can come from free weights, exercise equipment like rowing machines and bench presses, resistance bands, or your own body weight. Try these methods of strength training at home or at the gym!
Weightlifting
Free weights, kettlebells, medicine balls, and weight machines may be the most traditional method of strength training. Be sure to use weights that are appropriate for your capabilities.
Resistance bands
Resistance bands are inexpensive to purchase, easy to store, and can help you develop and improve strength, range of motion, and coordination. These bands come in a range of lengths and are typically color coded, going from the lightest to heaviest weight to meet your fitness level and exercise goals.
Calisthenics
These exercises, which include planks, squats, lunges, and push-ups, require no devices or equipment and rely solely on your own body weight for resistance.
Yoga/Pilates/Tai Chi
For those who need lower impact strength training, yoga, Pilates, and tai chi can help you improve balance, strengthen muscles, and increase flexibility and mobility.
What benefits can you see immediately from strength training?
- Faster metabolism. When you build muscle strength, you increase your overall metabolism by burning more calories, even when you’re resting. A stronger metabolism can help you lose pounds and maintain a healthier weight.
- Improved insulin resistance. Stronger muscles can help decrease the likelihood of insulin resistance, which can help lower your risk of developing Type 2 diabetes.
- Better mood, energy levels, sleep, and cognition. Exercise is a great mood booster, and strength training is no exception.
- Enhanced appearance. Strength training can build your confidence and improve your body image.
What long-term benefits can you get from strength training?
- Reduced risk of heart disease. Because strength training lowers resting blood pressure and cholesterol, it can reduce your risk of heart attack and stroke. One recent study published in the Journal of the American College of Cardiology found that weekly strength training reduced the risk of death from any cause in women by 19% and in men by 11%, and death from cardiovascular-related events in women by 30% and men 11%.
- Improved bone health. When it comes to your bones, strength training lowers your risk of osteoporosis and fractures. This is especially true for women who are postmenopausal, and anyone over the age of 75. And if you participate in strength training, you’re less likely to have symptoms from knee arthritis than those who don’t incorporate strength training into their routines.
- Better quality of health. As we age, frailty can significantly impact our quality of life. It makes us dependent on other people, even for simple tasks and daily activities. Strength training leads to improved mobility, balance and endurance, helping you remain more independent.
- Better joint health and reduced risk of knee arthritis. Those who have a history of strength training are less likely to experience knee arthritis than those who didn’t actively strength train, according to a study published in the Arthritis and Rheumatology journal.
How to get started with strength training
Start your strength training routine slowly to prevent injury. Establish a routine by completing 10-minute strength training workouts 2 to 3 times per week with resistance bands or free weights, using light resistance at first and then increasing.
You can also incorporate other forms of strength training, such as yoga and Pilates, on alternate days for a well-rounded routine.
Strength training is a simple and practical way to improve your overall health.
Kaiser Permanente is honored to partner with The St. James to help keep our community healthy and thriving. Get more advice from Kaiser Permanente doctors to kickstart your health routine from Kaiser Permanente’s Healthier You Podcast.
