Did you know that only 8.7% of adults aged 75 and older engage in muscle–strengthening activities? As our loved ones age, they often face a silent battle against muscle loss, known as sarcopenia. This decline can lead to severe challenges in maintaining independence and mobility. However, thereâs good news: physical therapy and targeted resistance training can foster substantial improvements at all stages of life, even in very old individuals.
Think about your own experiences or those of the older adults in your life. Have you noticed any changes in their strength or stability? Perhaps a loved one has begun to struggle with tasks that once seemed easy, like climbing stairs or standing up from a chair. With time, these struggles can escalate into greater concerns such as falls and injuries. But incorporating physical therapy into their routine can be a huge boost by not only increasing their strength, but also improving balance, flexibility, and reducing their injury risk.
Understanding the importance of strength training throughout the aging process
As we get older, our bodies go through changes that can make it harder to maintain muscle mass and strength. Two of the most noticeable consequences of the aging process are the loss of muscle strength (dynapenia) and the loss of muscle mass and function (sarcopenia). These changes can lead to several potential complications over time, such as:
- Increased risk of falls and fractures
- Difficulty with everyday activities
- Reduced mobility and independence
Resistance training, which involves exercises that make your muscles work against a force (like weights or resistance bands), is a powerful way to combat these issues. It helps to build muscle and increase strength. While the benefits of resistance training are well known for younger people, there has been some debate about how effective it is for the very elderly (those aged 75 and older). Some researchers have even speculated that there might be an age–related limit to how much muscle older individuals can gain.
Yes, resistance training still works for the very elderly!
Therefore, to get a clearer picture, researchers conducted a comprehensive study on this topic. The type of study performed was called a systematic review and meta–analysis, which reviewed all relevant literature that investigated the effects of resistance training on muscle strength and size in very elderly adults. Researchers identified 22 studies that featured adults aged 75 and older and compared resistance training programs to a control group where participants didn't exercise. The researchers then combined and analyzed the data from these studies to draw overall conclusions.
Here's what they found:
- Increased muscle strength: resistance training significantly increased muscle strength in the very elderly; this was true even for the oldest participants (those aged 80 and older)
- Increased muscle size: resistance training led to an increase in muscle size in the very elderly
- Safe and effective: there were very few side effects reported, which indicates that resistance training is safe for this population
These findings are incredibly important! They tell us that resistance training is not only safe but also effective for helping very elderly adults build both muscle strength and size. While the study didn't specifically examine injury risk, it's logical to infer that increased muscle strength and size can contribute to better support for the body, potentially reducing the risk of injuries in this vulnerable population.
Find out how physical therapy can help you or a loved one boost strength
As physical therapists, we play a vital role in helping older adults maintain their independence and quality of life. This study reinforces that resistance training is indeed a valuable tool that we can use to accomplish these goals, as we focus exclusively on designing personalized exercise programs that are safe, effective, and tailored to the individual needs of each patient. For older adults, our programs can help to:
- Build muscle strength and size
- Improve flexibility and balance
- Reduce the risk of falls and injuries
Ready to take the next step? Contact our clinic today to schedule a consultation, and together, we can tailor a treatment plan that empowers you or your loved one to thrive.
For more detailed insights into the study, feel free to check it out here.
