In a video on YouTube this week, I discussed some of my top tips for trainers hoping to work with the elderly. To back this up, I'd like to reinforce some additional information related to the importance of resistance training for elderly individuals.
1. Age-related changes include a progressive decline in muscle mass and strength.
2. Low muscle mass and strength are independently associated with poorer quality of life, function, co-morbidities, and mortality.
3. Resistance training is a potent intervention to minimise/slow down this process, and is recommended for elderly people.
4. Although you can reduce risk of death, you are still going to die, sorry.
Despite this, people tend to have their reservations about the safety of resistance training. At most, people might accept the use of some machines or bands with low resistance. But, it is very rare that you see people advocating for high intensity, progressive resistance training, as the assumption is that it’s unsafe.
Is resistance training appropriate for elderly people?
Yes. We have evidence to suggest that “real world” strength training interventions (5x5 @ 85%) can be safely implemented in elderly women with low bone mass (osteoporosis/osteopenia), with positive outcomes in function, bone mass, kyphosis reduction, and no vertebral fractures (See here, here, and here). And, much like any other population, we see a dose-response relationship between resistance training dosing and positive outcomes.
Does this mean you should go to your granny’s and load up 100kg for her? Of course not. Like any other population, resistance training prescription should be specific to the person, which may mean something as basic as standing up out of the chair for 10 reps. Then, add some load. Eventually, maybe you will drag her along to the gym, provided you know what you are doing.
Key Point: Resistance training is important for everyone and becomes MORE important as you age. By allowing your elders to rest up, become sedentary and reduce their involvement in challenging tasks, you are potentiating their functional decline and earlier death. Shout it out at bingo 👵🏼
