Staying Strong as a Silver Ox

A new focus on weight training for the elderly shows marked benefits far beyond cardio.

[This topic was initially published in The Guardian—along with simple bodyweight exercise examples]

We lose roughly 1% of muscle every year starting around our mid-50s; by 80 the average person will have shed 8kg, or about 18lb. But resistance training (and diet) can change that outcome. This muscle loss, known as sarcopenia, makes daily activities challenging and increases the risk of falls and fractures, especially in older adults. To live a long and healthy life, muscle mass is essential. But can a 60-year-old man, who has never weight-trained, build muscle and possibly get ripped?

The Challenge of Muscle Loss
As longevity expert Peter Attia notes, muscle mass is crucial for a healthy, long life. By age 80, the average person loses about 18 lbs of muscle. This loss not only affects physical strength but also balance and bone health. The key to combating this? Resistance training and a proper diet.

Starting Resistance Training
Resistance training, or moving something that doesn’t want to be moved, is essential for building muscle. This could be your body weight in push-ups, a dumbbell for biceps curls, or using a leg extension machine. Unlike cardio exercises, resistance training involves high effort and progressive overload to create microtears in muscle fibers, which heal and increase muscle mass.

Personal trainer Simon Lord emphasizes training to failure, meaning the last few reps of each exercise should be challenging enough that you can’t do more. Regulars call this “training to failure,” essential for muscle growth.

Making it Manageable
The thought of adding resistance training to an already busy fitness routine can be daunting. However, Lord suggests “resistance snacking” – breaking down sessions into manageable 15-20 minute segments. You can do squats while waiting for the kettle to boil or push-ups in the hallway. The goal is to involve all muscle groups weekly: legs, upper body, arms, and core.

Fueling Muscle Growth
Older adults need more protein than younger individuals to counteract muscle breakdown. Incorporating protein-rich foods, such as pulses, chicken, tofu, and Greek yogurt, is vital. Avoiding “beige stuff” like cakes and sandwiches can also help.

Taking the Plunge
Despite initial reluctance, embracing resistance training can yield significant long-term benefits. Setting realistic goals and committing to regular sessions can transform muscle mass and overall health. Even if the journey involves grueling workouts and dietary changes, the benefits of increased muscle mass and improved longevity are worth the effort.

Just remember: It’s never too late to start building muscle for a healthier, longer life.