A new study indicates that lifting heavy weights is the most effective way for older adults to build and preserve muscle strength over the long term. The research focused on adults between the ages of 64 and 75 and compared different types of strength training.
Muscle mass naturally declines with age. People lose about 3% to 8% of their muscle each decade after age 30, and the rate of loss increases after age 60. This process is driven by less efficient muscle protein synthesis, declining levels of hormones like testosterone and growth hormone, and increased inflammation that can damage muscle cells.
Previous studies have shown that strength training can prevent muscle loss and build lean mass. However, those studies typically only measured the effects during the trial period or up to one year afterward. The new study aimed to see if heavy lifting was necessary for lasting muscle gains two, three, or four years later.
The study involved 451 adults living in Denmark. They were randomly placed into one of three groups for a year of supervised training: a heavy resistance training group, a moderate-intensity training group, and a control group that maintained their usual physical activity.
The heavy-lifting group used machines for exercises three times a week. They performed nine total exercises, completing three sets of 6 to 12 repetitions at 70% to 80% of their maximum strength. The moderate-intensity group did circuit training with bodyweight and resistance band exercises three times a week. They performed nine exercises that mimicked the machine exercises, completing three sets of 10 to 18 repetitions at 50% to 60% of their maximum strength. The control group maintained their typical activity levels. All participants were already active, averaging nearly 10,000 steps daily.
The results showed that both weight training groups saw improvements in muscle strength and function, but the improvements were more pronounced in the heavy lifting group. Those in the heavy training group maintained their total lean mass and strength four years later. Strength declined after four years in the control group. There was a slight but not significant decrease in strength in the moderate-intensity group.
According to the study, maintaining an active routine with daily steps or bodyweight exercises is not enough to counter age-related muscle changes. Lifting heavy weights is required for building and maintaining muscle in older age. The definition of “heavy” is relative and depends on the individual. The goal is to choose a weight that is 70% to 80% of the maximum weight a person can lift. For one person, that might be a 5-pound weight for a bicep curl; for another, it could be 15 pounds. Working with a personal trainer can help set up a tailored program and build confidence using gym equipment.
In addition to strength training, dietary protein is needed to support muscle growth and recovery. A common goal is to eat about 1 gram of protein per pound of body weight each day. Another nutritional strategy to enhance muscle mass is the use of creatine, a supplement that can help people get stronger and build more muscle when combined with a strength training program. Preserving muscle and bone mass is closely tied to longevity, and heavy strength training is one of the primary ways to prevent muscle loss with age.
