Adults who begin lifting weights early in life may benefit from decreased age-related muscle loss and live independently longer, according to a report published this month by the American College of Sports Medicine. The findings suggest that aging individuals should consider beginning a strength training regimen as early as possible to maximize results and delay sarcopenia, an age-related muscle deterioration that can lead to mobility disability and loss of independence for older adults.
A University of Michigan research team compiled data from 49 studies to determine that older adults gain an average of 2.42 pounds of lean body mass, primarily muscle, after strength training for approximately 20 weeks. This 2.42-pound increase counteracts the 0.4 pounds of muscle lost each year by sedentary adults over age 50. The report, titled "Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis," was published in the February issue of Medicine & Science in Sports & Exercise, the official scientific journal of ASCM.
"The findings of this analysis are significant, given the millions of U.S. adults affected by sarcopenia," says Mark Peterson, lead author of the study. "Because we have identified a robust link between resistance exercise and lean body mass, future generations of seniors who incorporate this modality may be less affected by age-related muscle loss and better able to preserve independence and quality of life."
In addition to beginning a strength training program early in life, researchers also recommend adults consider the volume, or number of sets, of their program. The analysis suggests that progression models, with gradual changes in volume and load, are appropriate to accommodate long-term growth in muscle mass.
Researchers screened more than 5,000 references for this analysis. The selected studies had an average participant age of at least 50 years, incorporated supervised, whole-body resistance training programs, and lasted at least eight weeks.
ACSM and the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderately intense physical activity each week.
