Benefits of Resistance Training in the Elderly

• Fall prevention  
  
• Improved bone density and reduced symptoms of osteoarthritis
  
• Increased protein synthesis in the muscle  
  
• Increased IGF-1
• Increased lean body mass
• Improved endurance
• Increased strength
• Decreased depression
• Base in activities of daily living
• Improved quality of sleep
• Reduction of risk from type II diabetes
  

Resistance training is the most effective training mode to increase muscle mass.  Studies have linked higher overall activity levels to reduced sarcopenia risk.

 

Recommendations for Resistance Training in Sarcopenia Prevention

Frequency

• ACSM recommends 2-3 days per week of resistance training
• 1-2 sets of 8-15 repetitions per muscle group/exercise
• Program  may need to last at least 12 weeks to see significant improvement in the older population
  

Intensity

• Use an intensity scale (modified Borg scale) of 1-10, with 1 being no effort and 10 being extremely difficult, almost painful
• Try to target 7-8 on the intensity scale, meaning hard but not excruciating
• Increase the load when more than 12 repetitions of the exercise can be performed with perfect form

Equipment

• Gym membership (this will get access to any equipment needed)
• Circuit machines (at the gym, these are the easiest to learn and are fairly safe)
• Light free weights
• Stability ball
• Exercise bands
• Body weight  (learn to use this at the gym or in a Pilates or yoga class)

Body fat calculator
Protein intake calculator

 

References for this page (8,46,28,55)