Older, Wiser, and…. STRONGER!
So the saying goes, “You can’t teach an old dog new tricks.” Whether that’s true or not, I have no clue. What I do know, is that an old dog can keep getting stronger. It’s no secret that generally we get weaker and become more fragile as we age. But, have you ever noticed that not all individuals experience that decline at the same rate? And for all of you reading this that are in your 20’s and 30’s, this decline happens a lot earlier than you think - so pay attention.
Although the numbers vary depending on the source, there is a general acceptance that the rate of decline for loss of muscle mass is around 5-8% per decade….starting once you hit the big 3-0. So the earlier you address this, the better, because I’m not going to sit here and tell you it gets better as you age if you don’t. Longitudinal studies show in men aged 75 and over that muscle mass is lost at a rate of 0.8-0.98% per year, with overall strength declining at 3-4% per year. Women, though not as bad, endure similar outcomes with muscle mass lost at a rate of 0.64-0.7% and strength loss of 2.5-3% per year (Mitchell et al., 2012). Pretty alarming given those folks were already losing at least 5% muscle mass per decade leading up to that. Let’s say you manage to maintain, or at least slow down the decline of muscle mass and strength. Well, you are then able to improve your overall mobility and function, ability to complete ADLs (activities of daily living), and preserve your independence, not to mention keep up with the grandkids a little better. On the other end, you decrease your likelihood of injuries from catastrophic events, such as falls. Something as silly as a person’s grip strength can be a big indicator for all of that. An individual in the bottom quartile for grip strength is at greater risk for decreased ADL performance, increased chance of hospitalization, and increased mortality over 60 years of age (Mitchell et al., 2012). Better start pumping those forearms.
According to the National Strength & Conditioning Association, only 8.7% of adults over the age of 75 take part regularly in resistance training. The guidelines set by the NSCA is that those particular individuals should be exercising 2-3 times per week, at weights of at least 70-85% of their one rep max, for 2 to 3 sets (Fragala et al., 2019). I’m not sure how many folks out there (of any age) would be able to take that sentence and make it make sense, and then appropriately apply it. Well lucky for you all, that’s where NEXT comes in. We handle all of that for you. Good thing too, because when hitting those guidelines an individual decreases their risks for cardiovascular disease, arthritis, type-2 diabetes, and osteoporosis (Fragala et al., 2019).
So which type of resistance training is best? Well, when comparing powerlifting vs general strength training, older individuals taking part in powerlifting-style workouts saw the greatest results. For the premise of this study, the major difference between the powerlifting and general strengthening was that the powerlifting exercises focused heavily on moving the weights at maximum speed. Those that engaged in powerlifting saw higher scores in general mobility and function tests, such as 30-second chair rise, sit-to-stand transfers, 400 meter walking speed, 6-Minute Walk Test, and overall balance (el Hadouchi et al., 2022). Now, don’t get me wrong, I am more than thrilled if you are climbing the ladder of age and taking part in general strength training (really any strength training) - this study was just meant to get a little more specific as to which exercises would be the MOST beneficial.
So there you have it. Strength matters. Always has, always will. Get set up on a NEXT program, and get stronger.
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