Heavy resistance training around retirement preserves vital leg strength years later, shows study (3+ more years)

Medical Xpress / British Medical Journal / BMJ Open Sport & Exercise Medicine ^ | June 18, 2024 | Mads Bloch-Ibenfeldt et al

[ConservativeMind]

Twelve months of heavy resistance training—exercise that makes muscles work against force—around the time of retirement preserves vital leg strength years later, show the follow-up results of a clinical trial, published online.

Resistance training can help to counteract this loss, but most of the published research has involved relatively short periods of time (6-9 months) to monitor its effects.

The researchers therefore wanted to know whether a year of supervised resistance training with heavy loads would make any difference over the longer term.

At the time, participants who had recently retired and were healthy.

They were randomly assigned either to 1 year of lifting heavy weights 3 times a week (149), or to moderate intensity training (154), involving circuits that incorporated body weight exercises and resistance bands 3 times a week, or to a comparison group (148), all of whom were encouraged to maintain their usual levels of physical activity.

On average, participants were aged 71 (range 64–75) at year 4; 61% were women; and they were still active based on their daily physical activity, which averaged nearly 10,000 steps.

After 4 years, leg strength was still preserved at the same level in the heavy weights resistance training group, but fell in the moderate intensity training and comparison groups, possibly because of nervous system changes in response to resistance training, suggest the researchers.

They acknowledge that the study participants were healthier and more active than average despite having at least one long-term condition in 80% of cases, so aren't necessarily representative of the population as a whole.

But, they conclude, "This study provides evidence that resistance training with heavy loads at retirement age can have long-term effects over several years. The results, therefore, provide means for practitioners and policymakers to encourage older individuals to engage in heavy resistance training."

[ckilmer]

the problem with doing the heavy lifting for old men is that it can injure the shoulders if entered into too quickly. That’s what’s happened to me. Now all I can do are aerobics. I have to stay away from anything that strains my shoulders.

[Chgogal]

Bookmark

[Paal Gulli]

Ride a bicycle.

Strengthens the legs, low joint impact, strengthens the CV system, reduces adipose tissue, sharpens mental acuity.