Who should be lifting weights?
Is that a trick question? Maybe.
We have plenty of research showing you can increase muscle mass at any age. You just have to lift consistently and heavy enough to cause fatigue and ultimately what we call muscle hypertrophy.
Check out these cross sectional MRIs of the quadriceps or thigh muscle in a 40 yo triathlete, a 74 yo sedentary man and a 70 yo triathlete (1).
Wow! The images so clearly demonstrate what is possible with consistent training at any age.
You have the power to slow down or avoid age-related muscle mass and bone density decline.
Muscle mass is maintained and increased (at any age!) with activities like Pilates and weight lifting.
Bone density is increased and maintained with weight bearing activities like walking, running, jump training and hiking, as well as resistance training like Pilates and weight lifting.
Resistance training or weight training at any age requires easing into the training so as not to overload and injure tendons or muscles. And it requires consistency to get results.
Bottom line: Strength is the key to remaining independent and having fun as we age (think travel, playing with grandkids, meeting friends for tennis or pickleball, etc). You have a great deal of control over how your muscles and bones age and our physical therapists are here to help you age gracefully!
If you’re even the least bit curious how our team can help you build and maintain muscle and bone mass (no matter where you’re starting from), email schedule@elizabethrogerspt.com or call/text 206-535-7356 today.
Reference:
- Wroblewski AP, Amati F, Smiley MA, Goodpaster B, Wright V. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011 Sep;39(3):172-8. doi: 10.3810/psm.2011.09.1933. PMID: 22030953.
