Resistance training improves muscle strength and well-being in older adults. The latest research findings uncovered that resistance training led to health improvements in adults over the age of 65, and benefits occurred even when training just once a week. Benefits include improved blood values, muscle strength, and mental awareness.
Researcher Dr. Simon Walker explained, “We found that individuals who were close to having high blood pressure, high cholesterol, high blood glucose, or high levels of inflammation improved the most after our nine-month training program. Training two or three times per week didn’t provide greater benefit in these individuals.”
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Many international agencies and organizations recommend resistance training at least twice a week regardless of age. Walker continued, “But for other measures that are important for older people, such as the ability to perform activities of daily living, once per week seemed sufficient. Muscle strength that is needed for carrying shopping bags, walking up and down the stairs, and sitting down on a toilet can be improved with strength training.”
Improvements in overall well-being were tested through psychological measures and were found over the course of nine months. They didn’t differ significantly between those who trained once a week or three times a week.
Walker concluded, “We need to remember that these individuals trained hard, and safely, when they were with us. We supervised every training session closely, making sure that they used correct technique and also ensured that they always tried to improve their training loads compared with previous training sessions.”
The study reveals that as little as one training session a week is enough to offer a vast array of health benefits, especially for older adults.
Also read:
- Strength training for seniors: Tips and exercises
- Best balance exercises for seniors to prevent falls
Emily Lunardo studied medical sociology at York University with a strong focus on the social determinants of health and mental illness. She is a registered Zumba instructor, as well as a Canfit Pro trainer, who teaches fitness classes on a weekly basis. Emily practices healthy habits in her own life as well as helps others with their own personal health goals. Emily joined Bel Marra Health as a health writer in 2013.
