Retirement should be a time for relaxation, enjoying loved ones, and – according to new research – heavy lifting. A recent study published in BMJ Open Sport & Exercise Medicine has found that engaging in heavy resistance training around retirement age can provide long-lasting benefits to muscle strength, a key factor in maintaining independence and quality of life in older adults.
Study Insights
Conducted by researchers from the University of Copenhagen and affiliated institutions, the study led by Mads Bloch-Ibenfeldt, a doctoral student at the Institute of Sports Medicine at Bispebjerg Hospital in Copenhagen, Denmark, examined the long-term effects of resistance training on muscle function. The randomized controlled trial involved 451 healthy, recently retired adults aged 64 to 75 years, who were divided into three groups: one performing heavy resistance training (HRT), another doing moderate-intensity training (MIT), and a control group (CON) that maintained their usual activity levels.
Participants in the HRT group engaged in weight lifting three times a week, while those in the MIT group performed moderate exercises using body weight and resistance bands. The control group did not alter their usual routines. Researchers measured bone and muscle strength and body fat levels at the start, end of the one-year training period, and then two and four years later.
Heavy resistance training involves exercises requiring muscles to exert force against a significant amount of resistance. This resistance can come from free weights, weight machines, resistance bands, or even body weight exercises. The exercises are performed with heavy loads, and because of the amount of weight used, the number of repetitions per set is usually low.
Key Findings
- Sustained Muscle Strength: Four years post-intervention, participants in the HRT group maintained their muscle strength at baseline levels, unlike the MIT and CON groups, which saw declines.
- Lean Body Mass and Visceral Fat: The HRT group preserved their lean body mass, whereas the MIT and CON groups experienced reductions. The HRT group also maintained visceral fat levels, contrasting with an increase in the CON group.
Expert Opinions
Dr. John Batsis, a geriatrician and associate professor at the University of North Carolina at Chapel Hill, emphasized the study’s significance. He told CNN: “Exercise is critically important across the lifespan. This study shows that engaging in activity later in life around retirement can lead to marked benefits to one’s health.”
Dana Santas, a CNN fitness contributor and mind-body coach for professional athletes, explained the value of resistance training for older adults in an article. “For older adults, resistance training is crucial for maintaining muscle mass, bone density, and mobility,” Santas noted. She highlighted that resistance training involves exercises that strengthen muscles by making them work against a force, such as weights, resistance bands, or body weight.
Practical Applications
For those unable to access a gym, there are effective home exercises to maintain muscle strength. Santas recommends box squats, where individuals sit lightly on a chair and stand back up, adding dumbbells if they don’t need to use the chair arms for support. She also suggests side steps, side lunges, or reverse lunges with a resistance band around the legs to strengthen functional movements and protect knee joints.
Conclusion
The findings from this study advocate for the inclusion of heavy resistance training in fitness routines for older adults, particularly around retirement age, to promote long-term muscle health and independence. As Bloch-Ibenfeldt pointed out, “If you do resistance training at this age, benefits in some parameters may last several years.”
Next Steps
Researchers plan further follow-ups at seven and ten years to continue evaluating the long-term effects of resistance training. These ongoing studies will provide more insights into optimizing exercise regimens for sustaining muscle health in aging populations.
Funding and Acknowledgments
The study was funded by the Lundbeck Foundation and supported by the Nordea Foundation. The research team extended their gratitude to the participants and data collection team members.
References:
- Bloch-Ibenfeldt M, Theil Gates A, Karlog K, et al. Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT. BMJ Open Sport & Exercise Medicine. 2024;10. doi:10.1136/bmjsem-2024-001899.
- CNN Health. “Resistance Training for Older Adults Has Long-Lasting Benefits.” June 18, 2024.
