Why Resistance Training Is Important As We Age

Resistance training can sometimes be mixed up with weight training. Weight training is, simply put, training with weights to build muscle, while resistance training is specific to using push or pull methods, with different types of equipment, like weights, body weight, resistance bands and more. Resistance training is great to begin at any age, but it becomes much more important as we get older due to the natural mechanics of the human body.

Muscles will typically lose strength, endurance and flexibility (“Aging: What to expect”) in time. Losing these key factors of the human body affects overall functionality. Furthermore, people who aren’t physically active after the age of 30 can lose anywhere from 3% to 5% of muscle mass per decade (“Sarcopenia (Muscle Loss With Aging)..”). That means, from the age of 30 to 80, muscle mass and function can decline up to 25%. Thankfully, muscle strength, and functionality for stability, coordination and balance can be improved and even preserved through resistance training.

Functionality becomes more relevant the more we age. Getting older makes us realize that being able to do the things we used to do in our younger years is not always possible. Since muscles tend to get weaker with age (Fielding), it’s beneficial to stay on a frequent training schedule. Being able to stay mobile without pain is not impossible, with the right training program, it’s doable and much easier than going at it alone.

The importance of moving without pain becomes more important in our daily lives the older we get. Things we used to take for granted like being able to get out of bed, bend over, play sports or enjoy other activities that demand physical engagement, become more in focus and at the forefront of our decision making in terms of whether they should be done or not.

While moans and groans as we sit might be inevitable, being able to stay in the tennis club or walking upstairs without knee pain is very possible, even into advanced age, if we build strength, flexibility and stay mobile as we age. Unfortunately, without a training regimen, most people have to start crossing things off the “able to do” list in their daily lives.

It’s not merely the things we used to do that become harder though, functionality becomes more crucial for the things we’d like to do as time goes on. Being able to lift groceries, play with the kids or grandkids, standing for long periods of time, or even going on family vacations, can become a daunting task as we get older due to joint pain and lack of muscle strength. Joint health is essential for mobility (Nestlé Health Science), and maintaining muscle mass through resistance training can help combat the effects of aging joints.

People who are in good shape and regularly physically active might think that they can keep up with the same workout routines for life. However, since functionality decreases as you age, and bones weaken, you are more prone to injury (Perkins) the older you get. For this reason, it’s beneficial to modify your resistance training routine as you age, something your trainer will be able to help you with.

If you’re currently doing resistance training, the way you interact with your training program should change in certain ways. Movement patterns, however, like squats, presses, pulls, and deadlifts, should remain the same. The cool thing is that when you’re older, you don’t have to work out a ton in order to reap the benefits.

The frequency and intensity brought to your workouts should actually go down in order to properly train our bodies in regard to aging muscles and joints. Significantly reducing the chance of injury. As we get older, certain workouts translate to everyday types of movement. Functional movement patterns like sitting (squats), bending over (deadlifts) or being able to lift and or push things will remain as the cornerstone of your training program. Which makes the importance of resistance training more clear and appreciated as time goes on.

Resistance training is certainly possible on your own, but having accountability through a program will ensure you stay on track. It’ll feel a lot easier, be more fun, and also give you more motivation to stay committed. Since each person is different, it’s most beneficial to have a specific program designed for particular needs. A consistent and appropriate training program will help you not only live longer, but better and more pain free!

Specific reasons we recommend training through a program with a professional fitness trainer:

Whether you’re a newbie to the gym or a master of the weights, everyone can benefit from consistent movement and resistance training. Regardless of your lifestyle or plans in life, being pain free and strong enough to carry out basic tasks becomes increasingly important as we age. You can achieve this with a thoughtful and well executed training plan from a private trainer so you can get the results you’re looking for. If you’re in Beaverton, OR, or the surrounding areas, we’d love to have you at The Quad!