More Muscle: Strength Training For A Longer, Healthier Life

It’s no secret that as we get older, we lose muscle mass and strength, which can cause the loss of mobility and independence, and negatively affect our quality of life. Strong muscles are implicated in so much of what keeps us going as we age: Muscles help preserve our balance, joint health, and physical reserve and functioning, especially if we suffer an illness or injury. And there’s no getting around the fact that strength or resistance training is critical to maintaining and improving muscle function, power, and strength (as is a healthy diet, including adequate protein intake). If you think we harp on the need for strength training too often, you may be surprised to learn that, in fact, not many older adults participate in strength or resistance training, much to their detriment (it’s suggested that up to 80% of adults do not participate in strength training at all). For a recap of all the posts we’ve published to date addressing the importance of strength training and muscle maintenance, prepare to do a push-up, and click here.

New research continues to unearth more evidence supporting the value of strength training for older adults. A brand new study from the University of Buffalo, published in JAMA Network Open, is one such example. This study involved more than 5000 women, with a mean age of 78.7 years, who were followed for a little more than 8 years. The purpose of the study was to specifically isolate the value of muscle strength as it relates to longevity in women over age 60, and it’s thought to be the largest study ever conducted examining this connection. Participants’ strength was assessed using 2 measures: grip strength measured with a handheld dynamometer (an easy-to-purchase, inexpensive device) and time to complete the 5STS chair test (standing and sitting as quickly as possible). What the research demonstrated was that strength was an independent and critical factor for predicting longevity in older women. That is, if two women had similar levels of exercise routines and fitness, the one assessed to be stronger would be more likely to live longer. Grip strength in particular was noted to correlate with longevity, independent of other factors. While this connection was only an association, rather than proof that better strength leads to a longer life, it underscores the value of muscle maintenance and strength training to support your basic daily activities (such as walking, getting up from a chair, and moving around), which are essential for a longer, healthier life. In essence, it seems that muscle strength is a key marker for how healthy you are aging and perhaps how long you will live. As one expert exclaimed, “Muscle is the greatest gift we can give ourselves.” So get ready to work your muscles and read more here.

If you find the prospect of regular strength training too formidable to consider, you should be aware that the scientific evidence suggests that neither heavy weights nor long bouts in the weight room are necessary to get you the results you need. A new study in The Journal of Physiology reports that valuable results can be attained with either heavier or lighter weights, depending on the number of repetitions you do. According to this research, it’s not so much the heaviness of the weights you use but rather the intensity of the effort you put into your strength training. The goal is to start low and work your way up to whatever is a challenge that works for you, rather than some arbitrary amount of weight. In essence, your goal is to lift weights or work your muscles until you are tired, not until you reach a certain weight. Moreover, if you’re worried about not having the time or patience to stick with a weight training routine, you can get more bang for the buck (and spend less time doing it), with exercises that work multiple muscles at a time, such as a squat, deadlift, or row. Again, the goal is multiple repetitions until you are tired, rather than a specific set amount of time at the gym or weight room. As long as you feel like you’re giving it your all, you can probably get away with as few as one or two sessions a week.

Finally, to give those muscles an extra boost, you may want to head to your pantry and take out your peanut butter jar. A new research study published in The Journal of Cachexia, Sarcopenia, and Muscle suggests that older adults who indulge in a spoonful of peanut butter each day can improve their lower-body muscle power. We already know that, in addition to strength training, adequate protein intake is essential for muscle maintenance and building. Once again, looking at the 5 STS test (how quickly can you move from sitting to standing 5 times in a row), the research found that those who consumed a consistent amount of peanut butter each day (about 43 grams) for 6 months found that this healthy, plant-based protein may have led to improved lower-body power. While this won’t solve your strength challenges, it may just be the pick-me-up from your pantry that will help fuel your strength-building routines. So scoop out some Skippy, and find more about this study here.