WEIGHTLIFTING EVEN AT 60 KEEPS LEGS STRONGER FOR YEARS: STUDY
Lifting heavy weights three times a week around retirement age can significantly maintain leg strength well into later life, according to new research.
As people age, they naturally lose muscle function. Experts say declining leg strength is a strong indicator of mortality in elderly individuals. While earlier studies hinted that resistance training might help, the new research provides robust evidence.
Researchers from the University of Copenhagen found that one year of heavy resistance training around retirement age preserves vital leg strength for years.
"In well-functioning older adults at retirement age, one year of heavy resistance training may induce long-lasting beneficial effects by preserving muscle function," they reported in BMJ Open Sport and Exercise Medicine.
The study involved 451 participants from the Live Active Successful Ageing (Lisa) study, a large randomised controlled trial.
Participants were divided into three groups: one did heavy resistance training, another did moderate-intensity training, and the third did no extra exercise beyond their usual activities.
The heavy weights group lifted weights three times a week, performing three sets of six to 12 repetitions at 70% to 85% of their maximum capacity. The moderate group did circuit training with body weight exercises and resistance bands.
Researchers measured bone and muscle strength, and body fat levels at the start, and then again after one, two, and four years.
At the four-year mark, complete data was available for 369 people. By the study's end, the average age was 71, with 61% being women.
Results showed that those in the heavy weights group maintained their leg strength over time, while those in the moderate and no exercise groups lost strength. The preservation of leg strength in the heavy weights group may be due to nervous system changes in response to resistance training.
The study noted that participants were generally more active than the average population, walking nearly 10,000 steps a day, so they may not represent the general population.
"This study provides evidence that resistance training with heavy loads at retirement age can have long-term effects over several years," the researchers concluded.
2024-06-19T13:43:14Z dg43tfdfdgfd