Weekly resistance training benefits older individuals

Recent research shows that resistance training improves the health of over-65s.

The best exercise for older people

According to recent research, resistance training improves the health of those aged over 65, and the benefits are notable even when people train as little as once per week. 

The benefits show improvements in blood values, muscle strength and mental well-being.

“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,” said Dr Simon Walker, of the University of Jyväskylä, which conducted the research.

“Training two or three times per week didn’t provide greater benefit in these individuals,” he said.

Health agencies commonly advocate performing resistance training at least two times per week for all age groups.

This study also found that performing resistance training more times per week was advantageous for things such as maximum strength development, muscle growth and losing fat.

“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,” Dr Walker explained.

“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,” he said.

Overall well-being, tested through psychological measures, also improved over the nine-month training period.

Similarly, there were no real differences whether individuals trained only once per week or two to three times per week.

The researchers found that it was very important people improved their psychological well-being and motivation for exercise during the study period as it was those people who continued training regularly even after the study had ended.

The researchers point out that their studies show the importance of resistance training for older persons, and that even as little as one session per week can go a long way.

“We need to remember that these individuals trained hard, and safely, when they were with us,” Dr Walker said.

“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,” he added.

Have you tried resistance training? Would you consider doing resistance training once per week to improve your overall health and fitness?


    Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.


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    Ted Wards
    5th Mar 2019
    Yes I go to the gym at least three times a week, walk every day and use resistance bands and flat bands three times a week. I have lost 46 kilos and have never been this fit and flexible. My future depends on my ability to be independent, no activity leads to muscle weakness and falls and many other complications.
    5th Mar 2019
    Ted Wards...Good for you. I need to lose some weight too. Better lay off the chips and chocolates. haha
    5th Mar 2019
    I go to a gym twice a week (Mondays & Thursdays). Its run by the government's "Myagedcare" through Uniting. The exercises are for Seniors' strength and balance. We do quite a variety of exercises including the resistance bands and flat bands. Inbetween (Tuesdays) I go to Aquarobics and some of those water exercises include resistance bands too. I enjoy it all and can't wait for each session.
    5th Mar 2019
    Good on you both Ted and Mitzy.

    I have been a big proponent of weight training especially for women and older adults for years. There is much truth in the 'use it or lose it' maxim. There is always something you can do (by modifying the exercise) no matter what your current condition including being in wheelchairs.
    5th Mar 2019
    I will for sure. With the exercises I can do at home all in favour of it.
    5th Mar 2019
    Everything gives me resistance, I have to fight it all the time.
    I can exercise for a half hour with a nice walk at day break, but during the next hour after that, a wave of humidity will come thru and put clamps on my legs.

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