Resistance training: How to stay strong as you age | Dr. Brad Schoenfeld
ZOE・2 minutes read
Resistance training is key for building muscle, especially in older individuals, with significant strength gains seen after 8 to 12 weeks. It is crucial for aging well, combating muscle loss, and maintaining overall health, with consistency and adherence to a routine being essential for long-term benefits.
Insights
- Resistance training is vital for building muscle, even in older individuals, with significant strength increases seen in people aged 75 and older after just 8 to 12 weeks of training. Muscle loss starts early, leading to frailty in later years, making it crucial to combat through strength training.
- The combination of resistance training and cardiovascular exercise, such as achieving 10,000 steps daily, is highlighted as an effective health strategy. Consistency in exercise routines, even with small amounts like two half-hour sessions per week, is key for long-term benefits, emphasizing the importance of making exercise a permanent lifestyle choice.
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Recent questions
How does resistance training benefit older individuals?
Resistance training is crucial for older individuals as it helps combat muscle loss, frailty, falls, and fractures that often occur with aging. It triggers protein synthesis and muscle growth, leading to significant strength gains even in individuals in their 60s, 70s, and 80s. Professor Brad Schoenfeld emphasizes the importance of muscle strength for overall health, highlighting how resistance training challenges muscles and supports functional independence. It is never too late to start increasing muscle strength through resistance training, making it a key component in aging well and maintaining physical functionality.
What are the common myths about strength training?
Common myths about strength training include concerns about becoming bulky or less athletic, which are untrue. Strength training does not necessarily lead to a bulky physique but rather helps in building muscle strength and improving overall health. It is a misconception that only young individuals can benefit from strength training, as it is equally important for older adults to combat muscle loss and maintain functional independence. By dispelling these myths, individuals can understand the true benefits of incorporating resistance training into their fitness routine.
How does resistance training impact muscle growth?
Resistance training challenges muscles, triggering protein synthesis and muscle growth. This process is essential for increasing muscle strength and size, especially in older individuals who may experience muscle loss with age. By engaging in resistance training, individuals can effectively combat sarcopenia, the loss of muscle mass with age, and maintain functionality and strength. The focus on challenging muscles through resistance training sessions leads to visible strength gains and improved overall health, making it a crucial component of a well-rounded fitness routine.
What is the role of protein in muscle building?
Consuming adequate protein and increasing intake as we age can support muscle building, especially after engaging in resistance training. Protein plays a vital role in muscle repair and growth, making it essential for individuals looking to increase muscle strength and size. By incorporating protein-rich foods into their diet and ensuring sufficient intake, individuals can optimize the benefits of resistance training and promote muscle development. This emphasis on protein highlights its significance in supporting muscle growth and overall health, particularly in older adults.
How can beginners start with resistance training?
Beginners looking to start resistance training should seek guidance from a qualified personal trainer to learn proper techniques and create a structured plan. This ensures that individuals are using correct form and targeting the major muscle groups effectively during their workouts. By working with a trainer, beginners can establish a foundation in resistance training, understand how to progress in their routines, and prevent injuries. This personalized approach sets beginners up for success in their fitness journey and helps them build confidence in incorporating resistance training into their regular exercise routine.
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