Play store
Strength training should form the foundation of exercise programmes aimed at healthy ageing because it can help maintain muscle strength, mobility and independence, according to research.
Age-related loss of muscle mass and strength, known as sarcopenia, can reduce physical function and increase the risk of falls and fractures, particularly among older adults.
Muscles also help stabilise joints, maintain balance and provide a reserve during illness or injury. The risk of sarcopenia is higher among people living with multiple long-term health conditions.
Researchers say resistance exercise — including weightlifting, resistance bands, gym machines and bodyweight exercises such as squats and step-ups — is the most effective form of exercise for maintaining or improving muscle strength with age.
Lower-body exercises are particularly important because strong leg muscles help people stand from a chair, climb stairs and move safely. Upper-body exercises can improve the ability to carry objects, maintain posture and perform everyday tasks.
The researchers said strength training does not necessarily require heavy weights or daily workouts. Lighter weights performed for more repetitions can provide similar benefits when the muscles are sufficiently challenged. For beginners, even one training session a week can produce meaningful improvements in strength.
Adequate dietary protein is also important because it provides the building blocks needed for muscle repair and growth.
Despite the evidence, participation in strength training remains low. Lack of confidence, fear of injury and the perception that gyms are unsuitable for older people are among the barriers.
Researchers say greater emphasis on strength training in public-health guidance and community exercise programmes could help more people maintain muscle strength and physical independence as they age.