Lifting weights may be the best way to improve quality of life for older adults, even if they've never held a dumbbell in their life.
The study was small – with just 10 people – but significant because of their age and the remarkable results: After 8 weeks of resistance training, they improved their strength by 174% while adding 9% more muscle to their mid-thighs. These were residents of a long-term care facility; they were not acutely ill but not especially healthy, either.
“There are bodybuilders who still compete in their 70s,” Grubbs said. “Older adults don’t gain muscle and strength as well as younger ones – the training response may be slower – but significant improvements in strength and muscle can be achieved with the right program.”The American College of Sports Medicine recommends that people ages 65 and up train two to four times per week in sessions lasting 30 to 60 minutes.
Do multi-joint exercises, Grubbs said – traditional strength moves like the squat, overhead press, chest press, seated row, and lat pulldown. These better prepare you for the activities of daily living than isolation exercises or machine movements do – although machines may be better for people with balance issues or other difficulties that make multi-joint, free-weight exercises hard to do.
The good news is power training is no more complicated than strength work, and it actually feels less challenging. With power, speed of movement is the focus, so you choose a light weight – around 40%-60% of your one-rep max, or really any load you can move quickly – and lift it as fast as you can . Take a second or two to lower the weight and reset. Repeat for three to six repetitions, or until you feel your form may be compromised, or you’ve lost significant speed. Do one to three sets.
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