Metabolic and Mental Health

8 Health Benefits of Resistance Training for Older Adults and How to Do It Correctly

Practical tips to benefit from resistance training as we age based on experience and reviews

Older people might need more resistance training in moderation.

As we get older, it is more important to stay active and fit as our physical and mental capabilities gradually decline. Exercise is a critical tool to slow down the aging process, making a noticeable metabolic effect on the body, including all types of cells, tissues, and organs.

Sadly, many people get busier as they age and pay less attention to exercise. In addition, resistance training might scare some people as they associate it with pain, injury, and tedious task.

However, these perceptions can be changed once we understand the compelling benefits and see the value of resistance training in our physical and mental health.

I specified 40 as an essential age to focus on resistance training because our metabolic processes decline, mental capabilities shrink, and genetic expressions change after this age. This type of training can slow aging when done correctly and in moderation.

As I wrote about the health benefits of cardio workouts recently, some subscribers wanted to know the benefits of resistance training combined with cardio and isometric training.

Some female readers also enjoyed a motivating article titled Here’s Why Women Need Resistance Training and How Can They Achieve It.

Resistance training refers to applying resistance to muscular contraction to build strength, increase anaerobic endurance, and improve the size of skeletal muscles. When we perform resistance training consistently, our muscles, bones, and connective tissues get more vigorous.

The key concepts to understand for resistance training are sets, repetitions, intensity, weights used, variety, frequency of sessions, rest between sets, and recovery.

Resistance training is also known as strength and weight training, either with tools or just using the body weight (calisthenics) and isometric workouts such as planks.

I cover the significant health and fitness benefits of resistance training under eight headings and provide practical tips in the conclusion section.

1 — Builds and maintains muscle mass.

I start with muscles, which are critical for our health and fitness for various reasons. As we age, our muscle mass declines, and we may have difficulty building it back up. Losing skeletal muscle is a hurtful concern for the elderly.

In a recent story, I touched on the effects of sarcopenia in the aging population as it is widespread. I also documented a case study titled How an Elderly Couple Eliminated Anabolic Resistance and Lowered the Risk of Sarcopenia in 7 Steps.

Besides improving strength, resistance training can also increase muscle mass or help us maintain lean muscles at the desired level. I personally prefer lean muscles rather than bulky ones to improve my cardiovascular health.

As informed by this paper, “inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg.”

Muscle mass is vital for maintaining a healthy weight. Muscle cells are energy hungry. They can consume excessive calories when we move them. Therefore, it is easier to burn visceral fat when we have more muscles and use them regularly with resistance training.

2 — Strengthens bones and connective tissues.

In a recent article, I touched on the effects of osteoporosis experienced by millions, causing fractures to the elderly and shortening their lifespan.

Osteoporosis is a condition leading to significant losses in bone density due to low levels of minerals, vitamin D, and lack of movement.

Literature indicates that bone density decreases with age. It starts declining even after 30. The elderly also feel more joint pains as connective tissues also decline as we age. One of the best tools to increase bone density, improve the health of connective tissues, and prevent osteoporosis is resistance training.

As mentioned in this paper, “Resistance training may promote bone development, with studies showing a 1% to 3% increase in bone mineral density.”

For example, regular resistance training can increase the use of calcium, magnesium, and other catalytical minerals in our bones. These minerals can make the muscles more robust, flexible, and healthier.

3 — Boosts metabolism.

Like muscles and bones, our metabolism can also decline as we age. When the metabolism slows down, we gain more visceral fat and might lose muscle mass. One of the best tools to boost metabolism is resistance training.

When our metabolism is active, we can burn more calories even during the rested state. Therefore, it can be easier to consume glycogen stores and even tap into stored fat.

While boosting the metabolism, resistance training can also increase the capacity of the heart and lungs. It might be stressful during training, but when the muscles recover, new muscle cells make our metabolism and cardiovascular system more efficient.

4 — Increases energy levels.

As we age, our energy levels also decline. The main reasons are slowed metabolism, shrinking muscles, and damaged mitochondria.

As mentioned in the previous section, resistance training can boost metabolism and maintain lean muscles.

However, it can also renew mitochondria which is the energy powerhouse of our cells. I documented my experience with making mitochondria denser by initiating mitophagy and mitochondrial coupling.

In addition, resistance training can increase blood flow to tissues and organs, including the brain. Our cells, tissues, and organs need oxygen to produce more energy.

Besides the many health benefits of improving blood flow and oxygen, our sleep quality can increase when neurons in the brain get enough oxygen saturation, leading to better physical and mental energy.

5 — Improves balance and coordination.

Balance and coordination are extra critical as we age. When we are younger, our balance is better because of muscle strength and coordination.

As we age, our muscles lose elasticity and become less able to keep up with our movements to maintain balance. Weak muscles cause instability when moving. Therefore, the elderly can easily fall down when moving.

One of the best ways to improve balance and coordination is resistance training. These types of workouts can improve our balance and stability by strengthening our muscles. Stronger muscles can carry more weight and allow us to control the center of gravity.

As resistance training can improve posture, it can also decrease the risk of injury while performing daily tasks. We can perform physical activities with better control and coordination.

For example, we can move more easily and lower the risk of injury while walking or climbing stairs.

6 — Supports healthy weight management.

As I mentioned in previous sections, the more muscle mass we have, the less likely we might be overweight or obese. Resistance training is the best tool to build and maintain muscle mass at any age.

Even though calorie consumption during resistance training is not as much as cardio in general, the after-effects of resistance workouts are much more effective than other types of exercises, such as aerobic ones.

One of the root causes of weight gain is emotional and oxidative stress leading to chronic inflammation.

The after-effects of resistance training can lower stress and inflammation responses. Thus, it can indirectly contribute to healthy weight management and prevent obesity.

7 — Reduces symptoms of chronic pain and arthritis.

Paradoxically, one of the common reasons people don’t exercise is because they are in pain with stiff muscles.

Arthritis and osteoporosis are the common culprits for structural pain. I even experienced arthritis in my younger years, but gratefully I reversed the symptoms.

During that time, exercise was unbearable even though I loved it. As I didn’t know the importance of resistance training on those days, my only solution to stay fit was to use painkillers and anti-inflammatory medication prescribed by my doctors.

When I started resistance training, especially calisthenics in moderation, initially, the pain was high, but after six months, I noticed significant relief and started feeling less pain in each session. Many other friends also experienced this.

As informed by this paper, “Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.”

8 — Lowers the risks of anxiety and depression.

Literature indicates that resistance training can reduce anxiety and might even prevent depression. Thus, it can contribute to our mental health. The most significant impact of resistance training is improving mood, confidence, and self-esteem.

This 2017 study recruiting 25 untrained men and 47 untrained women aged between 67 and 93 concluded that “resistance training improved physical function, psychological well-being, and quality of life.”

As well documented in the literature, resistance workouts can release endorphins. These neurochemicals can make us feel good.

For example, This 2019 study concluded that “resistance exercise is effective with regard to increasing neurotrophins, reducing some inflammatory cytokines, and facilitating neurocognitive performance.”

In my observations, some bodybuilders even experienced euphoric moments. I also had euphoric feelings when performing calisthenics after defeating arthritis symptoms. These beautiful feeling from healthy lifestyle habits is one of the reasons I call my publication Euphoria.

Several studies mentioned the importance of intense resistance training in increasing BDNF (Brain-Derived Neurotrophic Factor), as I mentioned in my previous articles.

However, a 2020 study in MDPI mentions that “mechanisms other than BDNF may be associated with cognitive improvements in resistance training of elderly women.

Conclusion and Takeaways

As we age, it becomes more important than ever to stay active and fit as our physical and mental resources decline. Older adults are, unfortunately, more prone to severe health conditions and chronic diseases.

In addition to many research papers, as documented by the Australian Government, resistance training can be used to prevent or control chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, insomnia, osteoporosis, sarcopenia, and obesity.

The biggest problem with the aging population is losing muscle strength and flexibility, having joint pain, and failing bone density. Resistance training is one of the best solutions to address these problems.

Joining a gym can be ideal for staying motivated and using sophisticated machines for resistance training. However, it is also possible to do resistance training at home with minimal equipment like dumbbells and using the body weight known as calisthenics.

Based on my decades of experience with resistance training, I’d like to end this article with seven takeaway points for your consideration.

1 — Start small and slowly.

2 — Obtain support from qualified trainers in the beginning.

3 — Build strength by increasing weight gradually within your capacity.

4 — Try a variety of resistance workouts to activate multiple muscle groups.

5 — Consider compound workouts safely to get better results.

6 — Always recover before attempting the next session.

7 — Never do resistance training when your muscles are sore from an injury.

While staying active and fit as you age is necessary, it is also vital to be aware of the potential risks of resistance when done incorrectly.

Like all good things, resistance training also comes with risks. For example, attempting to train with weights or resistance machines without warming can lead to excessive muscle soreness and even injuries.

Resistance training can be helpful for many adults in the proper doses. However, it is not for everyone. For example, people with underlying health conditions need support and supervision from qualified healthcare professionals before starting resistance training and continuing with it.

Thank you for reading my perspectives. I wish you a healthy and happy life.

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