The benefits of strength training as we age

Strength training has been proven to provide numerous benefits for older adults. According to the National Academy of Sports Medicine (NASM), strength training can help increase muscle mass and bone density, improve joint flexibility, balance and stability, reduce the risk of falls, and enhance overall functional ability. Additionally, the American College of Sports Medicine (ACSM) recommends strength training as a way to combat age-related muscle loss, known as sarcopenia.

Strength training also has a positive effect on chronic conditions that are common in older adults. According to the American Council on Exercise (ACE), strength training can help lower blood pressure, improve blood glucose levels, and reduce the risk of cardiovascular disease. Moreover, strength training can help manage symptoms of arthritis, osteoporosis, and chronic obstructive pulmonary disease (COPD).
To achieve these benefits, older adults can perform strength training exercises using free weights, resistance bands, machines, or bodyweight. It is important for older adults to work with a certified personal trainer to ensure proper form and technique, and to develop an individualized strength training program that meets their specific needs and abilities.

In conclusion, strength training is a safe and effective way for older adults to improve their health and well-being. As stated by NASM, ACSM, and ACE, strength training can help increase muscle mass and bone density, improve joint flexibility, balance, and stability, reduce the risk of falls, and enhance overall functional ability. It can also help manage chronic conditions commonly found in older adults. Therefore, older adults should prioritize strength training in their exercise routine to maintain a healthy and active lifestyle.

• Sources: National Academy of Sports Medicine. (n.d.). Benefits of strength training for older adults. https://blog.nasm.org/fitness/benefits-of-strength-training-for-older-adults
• American College of Sports Medicine. (2011). ACSM position stand: Progression models in resistance training for healthy adults. https://journals.lww.com/acsm-msse/fulltext/2009/03000/ACSM_Position_Stand__Progression_Models_in.20.aspx
• American Council on Exercise. (2017). Strength training for seniors. https://www.acefitness.org/education-and-resources/lifestyle/blog/6422/strength-training-for-seniors/