New research shows that lifting heavy weights is the most effective way for older adults to build and preserve muscle over the long term.
Adults lose about 3% to 8% of their muscle mass each decade after age 30, and the rate of loss increases after age 60. A study published recently examined the long-term effects of different strength training methods on adults ages 64 to 75.
Researchers followed 451 adults in Denmark. The participants were divided into three groups. One group did heavy resistance training using machines. They exercised three times a week, completing nine exercises. Each session included three sets of 6 to 12 repetitions at 70% to 80% of their maximum strength.
A second group did moderate-intensity training. They performed circuit training with bodyweight and resistance band exercises three times a week. They did nine exercises that matched the machine exercises. Each session included three sets of 10 to 18 repetitions at 50% to 60% of their maximum strength.
A control group maintained their usual activity levels. All participants were already active, averaging nearly 10,000 steps per day.
The results showed that both training groups improved muscle strength and function. The improvements were greater in the heavy lifting group. Four years later, participants in the heavy training group had kept their total lean mass and strength. The control group lost strength over the same period. The moderate-intensity group showed a slight decrease in strength, but the change was not statistically significant.
The study is one of the first to look at the long-term benefits of strength training in older age. Previous research focused on the effects of exercise during a trial or for six months to a year after. This study tracked participants for four years after the supervised training ended.
Experts say that sticking with an active routine of walking or bodyweight exercises is not enough to counter age-related muscle changes. Lifting weights that are heavy for the individual is key. Heavy means something different for each person. The goal is to choose a weight that requires 70% to 80% of the maximum a person can lift. For a bicep curl, that could be a 5-pound weight for a beginner or a 15-pound weight for someone with more experience.
Working with a personal trainer can help older adults set up a program tailored to their goals and build confidence using machines or free weights.
Other ways to support muscle health
Strength training is a primary way to keep muscles strong and functioning. Diet also plays a role. Protein is needed to support muscle growth from exercise and recovery. A common recommendation is to aim for 1 gram of protein per pound of body weight each day. A person weighing 140 pounds would aim for about 140 grams of protein spread across meals and snacks.
Creatine is another supplement that may help with muscle building. It is known as a sports supplement, but research shows it helps people in strength training programs get stronger and build more muscle than exercise alone. Some products combine creatine with taurine for additional benefits.
Preserving muscle and bone mass as people age is closely tied to longevity. Strength training with heavy weights is one of the few methods shown to prevent muscle loss and continue building muscle in older age.
