Want to fight aging? STRENGTH TRAIN. (a must read)
Benefits of Resistance Training on Aging
Here at FE, all of our clients know that we love to strength train. Though all modes of exercise and movement are great, we always say strength training is our top pick since it can involve aspects of multiple types of exercise. I have another reason to make strength training your top choice: it can reverse a big reason why we slow down as we age, the loss of strength and power.
As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). These muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance). A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level.
This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to the greater loss of strength and power as compared to endurance as we age.
So, what are the effects of resistance training? In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workouts consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.
Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers. Although a 3-4% change is significant, one can argue a greater period of strength training could show even more change (the study only lasted 3 months). Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.
A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results. The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program. Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.
The bottom line: train no matter how old you are. You can reverse the effects of aging. Exercise, in particular resistance training, is one of the most effective ways to combat sarcopenia and the age related declines in muscle that some think is unavoidable. Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start. Would an 85-year-old ever say, “I want less muscle”? Of course not. Having high skeletal muscle mass as we age will keep us strong and prevent injuries. That’s why we Train for LiFE, a long, strong, and high quality LiFE.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
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The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
