Does anyone know if it makes any difference in the type of weight training program done when over 60? For example, I use weight training machines at the Y, agree with the article, but have started to also use the free weights. I've started to wonder if free weight use has an added benefit over the weight machines?
With free weights, whether dumbbells or barbells, you're doing all of the work, including maintaining balance while focusing on proper form. In my experience, training with free weights -- whether age 15 or 95 -- provides the most benefit (I'm 51). Start by grabbing two dumbbells, and ... on an incline bench ... press. Then grab a barbell and do three sets of bent-over rows (see YouTube for instruction). Add some "air squats" and you're on your way. This is not to suggest you shouldn't use machines; rather, add to your current repertoire, so you continue evolving and getting stronger.
The guy in the picture accompanying the article looks like a big guy, but he seems to be doing a chest exercise with 1 1/2 pound weights. A creampuff workout will not do anything for you.
I found this article very interesting. More interesting was the comments. I am 77 years old andhave worked out since I was 12 year old. I work out as many times a week as I can sometimes six days a week. I use the machines more now then in former years. The one thing I notice is . that most or a greater number of the seniors don't know how to work out. Miss using the machines. I guess it's better then nothing. A terrible waste of enegy. This point was missing from the comments. The article states that this was a controlled reserach with monitors.
1
Boregard has it right on the money
Somehow I missed this article. I also discovered this in my 20s and 30s. I used to lift free weights and as I became older switched to machines, three times a week, and continued even as I gained and lost fat. A lot. When, for some reason, long travel and such, when I did not work out as much I found that I felt less strong and muscles became flabby. The extra muscles also improved my movement, balance and caloric burn rate. This last one is never obvious but I felt that more muscle in the body burns more calories than when I did not have it.
I am sure there's research now that proves it. When I speak at length to my relatives about it over they years I am tuned out...
4
You can't change how other people think and behave unless they really want to change. I just describe what I do and the benefits. If they want more information, they can ask. There are a few that ask, and then follow my recommendations; but this is rare.
1
Weight training is the far superior form of exercise for everyone, young or old, male or female. Good that the mainstream press is starting to report this too, after it has become common knowledge in the evidence-based fitness industry.
3
With all due respect, weight training is probably the best. But why put people under such pressure. Why tell them that walking is not a good as weight training when the other choice is to sit on the couch? Does walking and general health lead to better outcomes as weight training? Given the state of the general population, moving, any kind of movement is good.
8
I have become a determined advocate for weight training, especially for those of us 60 and over. I have been doing it for about 5 years now. I just turned 67 and fitter and leaner than I've ever been. Whether or not this particular study offers any new insights, I've seen enormous benefits from working out regularly with weights: weight loss, improved posture, strength, bone mass and just a general sense of well-being.
9
Me too. Age 77, bypass patient. 20 minutes three x week makes all the difference.
5
It's very simple: if you don't use it, you lose it. It has nothing to do with the increase in years.
I wonder if the study was missing a subject group: calorie cutters who walked AND used weights.
I don't see anything eye opening about this study. It serves wonderfully for encouragement of course; seeing these results offers great motivation. And any far reaching article that promotes strength building as a necessity to ageing if much needed and appreciated. I'm not criticizing the article or the study --- I've already found needed incentive from reading it --- but if any readers can enlighten me as to additional positives please do reply.
1
There are a number of important potential benefits of exercise, and a mixture of endurance, strength and balance activities may be needed to achieve them.
Endurance exercise is recommended for improving cardiovascular fitness.
Improvement in strength and balance may reduce risks of falls and allow elderly individuals to do more things.
It isn’t an “either or” situation.
6
It's Medicare open enrollment. Time to sign up for the Silver Sneakers program that allows Medicare recipients to access local participating gyms for free! Weight training is obviously available but also chair yoga classes, water aerobics, and so much more.
https://www.silversneakers.com/
9
I am a childhood polio survivor. I walk (as fast as I can), for 3/4 mile 3 days per week and swim (using snorkling mask and fins; the only way I can) 750 meters 3 days per week. I use my arms and shoulders as much as possible and finish my water exercise using my fins in upper body resistance exercises.
I do what I can and appreciate any and all advice that improves my exercise and health.
1
Rose, I'm also a childhood polio survivor. I'm inspired by your workout regimen! I love swimming but get lazy. I go to a great chair yoga class in my area. If you've got one in yours, you might enjoy it. It's not wimpy--it great for strengthening and improving flexibility!
Thank you very helpful I’m a 59 year old wheelchair athlete im 30 lbs heavy and getting desperate
3
Clearly, diet and physical activity affect muscles in various ways. But by far the biggest cause of muscle loss over time relates to the level of glucose (sugar) in the blood. When glucose falls below the default level in the blood it compels the body to make glucose by stripping muscle tissue (protein) and mixing it with other things to make 'homemade glucose'. This is a well-studied process known as 'gluconeogenesis'. So if you follow a low-carb diet for example, this greatldy accelerates muscle loss. Russell Eaton, author, The True Root Cause of Diabetes Finally Revealed.
2
@Russell Eaton:
Seems like you have a book to sell, but your comment is physiologically and biologically illiterate. Sufficient dietary protein and sufficient exercise protect and build muscle mass. People on LCHF diets are getting most of their energy from triglycerides, not from gluconeogenesis, and the glycerol from the triglyceride is used as a substrate for gluconeogenesis. Lots of people with metabolic syndrome and type 2 diabetes are awash in blood glucose, yet still lose muscle mass. A low carb diet would only cause muscle loss if the diet were lacking in protein.
2
With the greatest respect, nothing you say is scientifically correct. Very briefly, here are some comments to point you in the right direction: 1. Animal protein makes insulin shoot up as much as sugar because of the incretin effect, so you want a low protein diet. 2. Exercise is vital for good health, but exercising-muscles do not burn a single molecule of fat (you cannot ‘burn fat’ through exercise). 3. All energy for everyday activities comes from stored glucose in the muscles, none at all comes from triglycerides. Our metabolic functions (heart beats, blood warming, etc) are fuelled by fat in the blood. 4. Yes, with type 2 diabetes you have too much glucose in the blood, but a low-carb diet does nothing to reduce that glucose (there is not enough space here to provide the solid evidence). 5 Diabetics lose muscle because of uncontrolled insulin which in turn accelerates gluconeogenesis and muscle loss. The ideal diet is a high-carb, high-fat diet that excludes sugary foods, processed carbs and unhealthy oils/fats. It should also be very low in animal-protein foods.
1
@Russell Eaton:
More biological gibberish and physiological incoherence. I suggest an undergrad anatomy & physiology course, or just some googling. Also, your veganism is showing, you may want to have that looked at. 1. Let's see the evidence that animal protein makes insulin rise just as much as sugar. Insulin drives nutrients into cells, animal protein delivers nutrients, and eating protein produces a compensatory glucagon response. 2) Numerous cells of the body, including muscles, heart, and liver, can "burn" fats directly for energy, or use a mixture of fat and glucose. This is basic physiology. 3) Energy for everyday activities comes from a mixture of glucose and fats, unless one is already type 2 diabetic. 4) A low-carb diet has already been demonstrated to lower blood glucose. Over and over again, in clinical trials with human subjects. 5) More physiological incoherence. Go on, put your diabetic friends on a low protein, high carb, high fat diet. Post their A1Cs before and after.
2
I see that some people here are wondering where to find senior-friendly exercise in their local areas.
Almost every community has access to the expertise of reference librarians who have sources of local information at their fingertips. (Full disclosure: I'm a retired librarian).
You can access this information through an in-person visit to the public library Reference Desk; or by telephone or email to the Reference Desk. Most library websites also have a live chat feature.
Don't the apparent lack of friendly exercise classes stop you from asking the most knowledgeable people in your community!
2
I just pulled from my shelf an old yellowed book from 1997 "Strong Women Stay Young" by Dr. Miriam Nelson of Tufts and there are many research studies from -wait for it- the 1980s to indicate exactly the same information. Here is one from JAMA:
https://jamanetwork.com/journals/jama/article-abstract/382128
These neglected studies indicated that even people in their 90's could show some improvement. "We conclude that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age."
Every Medicare card should come with tennis shoes and a set of weights. I guess there is so little profit though. I am a biomedical researcher, retired but from a physiology department. No physician that I ever saw discussed this important information.
Happily for me, I took that information to heart (and other muscles) decades ago.
7
Oh god. When are the "researchers" gonna research us folks who have maintained our body weights and muscle mass for the entirety of our lives?
Im 55 and only about 2 waist sizes off when I was in High School.(depending on the brand of pants) My muscle mass was more, when I was training for such things (not a body builder by any stretch) but now has settled back down to its normal range. Lean, mean and flexible.
Why? Because I have never stopped moving! Never stopped watching what I eat, and when. And I'm not compulsive about it, I just make sure I work-out at least 30 mins., 6 days a week, eat what is needed, when I need it.
BUT weights were/remain the most important factor to keeping in shape. Second to the brain, the musculoskeletal system is the key to the human machinery. The heart is a muscle, and around it the rest of the muscles. Everything we do involves the interplay of muscles/skeleton. And none of them act independently. No one stands without the entirety of the body being involved. Walking upright as we do...a marvel of the machine. Lifting heavy things, that should topple us...amazing how the body balances and lets us do it.
This has to become part of the educational curricula. People need to learn how the body works, and why, and how to maintain it. This shouldn't be something forced on us at 30, 40, 55, 60+ when its about life or illness,or death, but part of how we live for a lifetime.
"Use it or lose it." No better words to live by.
6
Absolutely agree with you. But for those who haven't kept their bodies in good shape all these years (I'm 65), better late than never.
I'm really surprised that participating in both walking and weight training wasn't even mentioned until the last sentence of the article.
1
Catherine, I had to laugh at your comment, because I am the exact opposite, I resent every minute of the cardio (but do it anyway) and can't wait to get to the weights. I guess it takes all kinds, and I hope some of the suggestions help you!!
3
Water Aerobics with foam dumbbells is great exercise (in 90 degree water) and also adds muscle to legs, buttocks and arms. You can do many exercises in the water (some anti-gravity) that you can't do on land. I prepared for knee replacement surgery by pulling my knees up and down while pulling my arms with foam dumbells up a nd down also. I recovered from the surgery very quickly and without the pain and swelling that others went through. I;m 78 and the majority of the others in my water aerobics class are 60 to 90.
We have a Pool Luncheon once a month at which we celebrate birthdays for that month. The program is sponsored by Houston Methodist hospital using their Physical Therapy pool and on ly costs $4.00 per session.
We exercise to music and Water Aerobics is a lot more fun than walking, and you build muscle too.
13
Contrary to what one reads about preparation for knee replacement surgery, my surgeon told me that my prolonged and painful recovery was due to the great muscular strength of my legs gained from squatting with heavy weights and deadlifting. He said that had I been a muscularly weak person I would have had a much easier recovery. That said, I'll be 80 in a couple of months and continue to lift weights, but I've been warned not to do any weight lifting for my legs. For that bicycling and walking suffices.
Anyone interested in using free weights as part of a program to increase muscle strength & flexibility, improve balance, achieve weight loss &/or maintenance, & also improve mood should definitely discover The Happy Body approach.
It's evidence based, & can be begun at any age. The Happy Body has their own website, & they are also on Facebook.
There's nothing like it!
3
Walking outside rather than sitting in a car gets you out under the sky and seeing the world around you. I do it for exercise but it also makes my brain feel much better and more connected with the outer world. You notice so much by just taking the time to walk outside -- the changes in the weather, the plants, other people etc. Working with weights is fine and is good advice but nothing replaces being outside.
34
Try power walking. Much more beneficial than the typical stroll and you can build up endurance and strength. To go faster pump the arms harder. Easy on the joints compared to even a slow jog.
2
Ali - so lift outside...
I do, I have some weights, and such in my yard, and can workout there when I need to, want to, even on a bad weather day, when Ive had some of my best workouts. And it acclimates me to the changes in seasons. Neighbors think Im crazy, but they're the ones with the medical issues, not me.
Walking is fine, and hiking is great, but it gobbles-up time. And my experience with clients, friends, etc, is its the old "not enough time" excuse that stops them from exercising more often.
Max,Ive been watching a power walking couple for 5 years now. Every morn on my commute I pass them. And they still look the same! Same guts, same thighs, same under-toned upper bodies. Barring the fact that I dont know what else they do all day...but powerwalking - even with the arms a'pumping - dont build strength, muscle or balance.
Weight training does! Period. And when done properly can work the cardio.
2
I began yoga practice in my early 60's with a traditional teacher who had studied first in Europe 30 years earlier. I had never found an exercise I would stay with before that. My motivation was essentially health and weight based; at 5 feet 2 inches, I was concerned about weight gain. Yoga over 10 years and increased to 2 classes/week has bolstered my health, strength, balance, flexibility, range of motion, weight maintenance in an enjoyable way and to an extent I never imagined. It has also brought centeredness and a sense of peace.
My son recently told me I am healthier than he'd ever seen me. I am very fortunate not to have any joint problems and I have become mostly vegetarian over the last 3-4 years. The slow but steady improvement I continue to see and feel is really astonishing. I turned 74 a week ago and usually am not believed when I state my age. If someone asks for details, I tell them the above story.
20
Awesome. Yoga taken up at any age is wonderful for mind body spirit. Careful with the power yoga, sweat box yoga etc. They’ve twisted it.
7
Good point Ali. I recall an earlier study I read about in 'Well' that indicated the average person can expect an increase of as much as 17% in over all body strength ,including upper body strength, when they engage in a consistent 2-3 day/ week practice of yoga (not to mention better metabolic, neuro-muscular, cognitive and joint functioning).
I would though also like to mention I'am aware that if you throw-in in the use of light weights and a walking program with your weekly yoga practice (maybe rotating different exercises/activities throughout your week) you have an excellent chance of providing yourself with better health, and an enhanced ability to fight off illness, disability, cognitive decline and ways to deal with stress and depression as you age.
I've had body pain since my early 20's when my back first went out. I'm 66 now. I have always been active even though I have fibromyalgia, neck, back and knee pain. Every time I try yoga I hurt myself. Do you have any advice for me in regards to not incurring pain when trying yoga?
One more thing to remember when trying to maintain your weight or loose a few pounds is to consume fewer calories at dinner time, like a brothy soup or light salad. If you normally eat a light lunch and a heavy dinner, just switching them will make a difference.
15
My routine during baseball season. Between innings I do a sets, using dumbbells, 5-10-20's, of curls, overhead presses or lat raises, then I do a set of 20-40 situps. It's those extra innings games that are the challenge, especially night games. Regardless, you'll sleep like a baby. I combine this with hiking and biking and swimming. I just turned 76 and feel great.
11
At first I thought you meant while playing baseball. Great idea to keep dumbbells near the TV, and use them.
4
You sleep like a baby...I'd cry like a baby!
You do all that while playing baseball as well??
2
I've been lifting weights for 43 years, and over the winter, I increase the weight workouts to make up for less walking.
5
So, when it comes to muscle mass, weight training beats walking or sitting on the couch. Seriously? Who would have thought?
Yes, if your priority is preserving muscle, weights are the way to go. But that can't be your only priority. If you're also concerned with blood pressure, resting heart rate or general cardiovascular health, you would do well to run, swim, bike, etc.
Did anyone really gain any knowledge or wisdom from that article??
5
i saw the headline and thought thanks captain obvious . so silly..
There was more to the article than your brief summary comprises. I did learn something from it, though I hadn't really expected to. Also, it strengthened my resolve to start getting to the gym to use the weights and weight machines, something I've been meaning to do for a long time but have resisted, preferring to spend all my available time for exercise walking or hiking outside.
12
My walks are rather fast, do TiChi, no more Yoga because of past injuries. Article encouraged me to do more weights at gym. I'm 80, look younger, am healthy.
While I find that strength training is really helpful, I find if boring and unpleasant. I like jogging because it gets me outside and I love the movement through space and seeing things, but I always have to psych myself up before the weight routine, and I am glad when it's over. I have done weight workouts from time to time over the years but have tended to drop off and quit because I don't really like them. Any tips on making it more enjoyable?
6
Music, changing it up whenever you are feeling bored, and probably a partner to help/make you do it. I've never needed a partner, but I could see how you'd feel doing weights would be a drag. I don't for the most part, but some parts, yeah, it's best when it's over.
4
Catherine, what has worked for me is weekly sessions with a personal trainer: someone to talk with while I work out and who will correct me if I'm doing an exercise wrong, which is often. Keeping these weekly appointments also has an obvious forcing function; otherwise, I doubt that I'd do these workouts on my own.
5
Plyometrics, resistance training, force against force. While walking, drop and do 10 pushups or as many as you can, pop up and continue on your way, not only will you get strength training you will further rev up your metabolic rate. You don't have to be clean and jerking 300lbs. Your own weight is more than you need and if you can't get to the ground, lean against a building, the monkey bars at an area park. Who cares what people think when it comes to keeping yourself well. There are plenty of videos on Youtube about plyometrics and weightless resistance training. Good Luck.
7
This is good advice for any age.
6
This agrees with my experience. I've been a jogger all my adult life and found in the past several years that my stamina was dropping. I pestered my doctors about it and got a stress cardio test, which told me my heart was fine; so they would tell me to lose weight. I've also been moderately overweight most of my life, so that made sense, but when I've gone on a weight loss diet it tends to make my stamina worse, not better.
But this time, at 66, I've added a strength routine and whey supplements as well as dieting, and the difference is amazing. Not only am I gaining muscle strength from the exercises, my running stamina came back! I mean I'm still slower than I was in years past but I went from having to stop and walk after 15 minutes to jogging continuously for 40 - 45 minutes. I think it's the combination of the strength training and the supplements, though I can't be sure of course. Plus the greatest thing about the whey supplements is that they have dramatically decreased my hunger. This is huge, because I've always had a hard time maintaining weight loss because I'm constantly hungry (which I think is a very common problem for people who have lost weight). Right now I am almost at my goal weight and feel really good. So I would recommend strength training and moderate protein supplementation to any senior who wants to be stronger and feel better.
23
Where is the reference to this study in the article? How many subjects, how long?
What kind of journalism is this for the NY Times?
1
Please reread the article. The link is clearly present in the paragraph beginning: "For the new study, which was published this month in Obesity..."
11
Please read more carefully before you start flinging accusations: 'For the new study, which was plublished this month in Obesity..." that statement links to the study at https://www.ncbi.nlm.nih.gov/pubmed/29086504
The next paragraph clearly states the number of participants (249) and towards the end states the duration of the study (18 months). Perhaps walking and lifting weights will help your reading and concentration abilities...
10
I can only swim because of arthritis. It is still painful but feasible. For whatever reason, doing any weigh work is impossible (way too painful in the elbow joints). I swim mainly free style and do breaststroke with a kick board usually again because it us too painful using my arms (on days pain is bearable without a kick board).I swim free style at least 15 minutes with a buoy to target my upper body and arms. I do sprints at the end of the session (but no longer than 10 minutes). I swim 4 times/week (1 hour at least each session).
I tried weights but it is really too painful and I can bear pain well:) doctors complained often that I waited to long to come to their office. My father was a doctor so used to suffer in silence I guess:)
Is swimming only OK?
8
Have you considered talking to a physical therapist about your pain? You might benefit from alternative exercises that won't stress your joints but will help you build muscle. Resistance training is very modifiable for all kinds of bodies, but doctors won't necessarily know the things a physical therapist will.
2
My husband and I are nationally and internationally competitive masters athletes, yet still say that -- for all the clear benefits of strength training -- for losing body fat, diet trumps exercise. Don't cut or count calories, just replace animal products (especially poultry and dairy, notorious for association with weight gain) and processed oils with "whole-food plant-based" nutrition. Body weight tends naturally to stabilize at a healthy one.
See the superb movie "Forks Over Knives" for guidance (it features athletes too).
5
Yes, diet trumps exercise for weight loss. Combined together for best results. But changing our relationship with food is paramount for those who can’t maintain the weight loss. When food is used for comfort, momentary stess relief, avoidance of dealing with the world effectively, then we’ve got a compulsive eating problem and until that is addressed and abated dieting and exercise are ultimately to no lasting avail.
@Ellen K:
Lots of us achieve the same results by ditching the sugars, refined carbs, and refined seed oils, while keeping the nourishing meat, fish, and eggs. "Forks Over Knives" is pushing a low fat, low protein, "all starch" diet for everyone. Doesn't sound successful to me.
2
no effort, no loss or gain. effort takes time, who has the time?? So many are living for others: doctors, banks, landlord, supermarkets, car manufactures.
1
It would have been helpful if they advised how heavy the weights should be. I like working out with weights, but have high blood pressure and have read that weightlifting is dangerous for people with high blood pressure. So, I'm assuming 5-10 pound weights are ok, just not to try a bar with 50 pounds. Clarification would be helpful.
4
It should be enough weight for you to go through a full range of motion comfortably. If the weight is causing you to use bad form (arch your back, fling the weight), it is too much. Listen to your body.
4
Also, using dumb bells rather than a bar seems to work best for me. I have more control over the weights, and more versatility as I can use each weight hand individually. You can substitute reps for pounds as in use a 10 pound weight for 15-20 reps rather than a heavier 20 pound weight for 7-10 reps. Once you feel the "burn" you've reached your threshold where the muscles are breaking down (in a good way) and building more muscle mass. As Captain said, listen to your body. It will tell you when you have done something wrong or too much - then adjust accordingly.
I can't help but think that those selected for the first group, asked "not to exercise", had no problem complying...
8
The emphasis is on supervised exercise program! In particular for novices at weight training poor technique can cause more harm than good. And if the treadmill is used for walking and inclines are used poor habits on the treadmill by novices can also cause more harm than good.
9
I'm a 56-year-old who has been a near-daily gym goer for almost 40 years, while my five siblings have never set foot in one. The difference between me and them is astonishing: They're overweight, suffer from a wide variety of medical problems, have poor endurance and little upper body strength. I can't imagine not including weight training in my everyday routine.
28
I'm 66 and have been weight lifting regularly for 51 years. I do it because it's habit. I've been doing it for so long, that I'm not sure it's by choice. Only rarely does illness or injury interrupt my work out schedule. Even when it's the last thing I want to do, I do it. I also walk about 3 miles a day. Having a dog adds motivation to walk. I'm 5'-10" and 160lb.
Exercise doesn't guarantee eternal health. I have some health issues, like most other people my age. But I take no maintenance drugs. Exercise seems to help manage arthritis without drugs.
I have numerous friends with health and weight problems who don't have a history of exercise. They find it almost impossible to keep on a program. My guess is that it's very important to get into the habit of physical fitness early in life.
20
Agree. Get started early and benefit later.
1
I have alternated weight training days with the stairmaster and have found results similar to those described in the article. As a senior, caution needs to be taken not to "overuse" any one joint, so alternating days with alternate exercises has proven to be "joint sparing" for me.
Aerobics alone produces weight lose, given a diet with fewer calories, but alternating the aerobics with the use of weight machines ( and free weights) indeed tones and grows the muscles. Add 45 minutes of stretching before and really enjoy the workout.
It comes to this. Use it or lose it folks. Use it or lose it, and apply resistance to it while you're using it. Always. Forever. Or at least all of your life. Inculcate it into your existence. This is not so bad. It keeps you healthy and besides, nobody gets out of here alive.
John~
American Net'Zen
2
Instead of simply becoming a guinea pig for the scientists, I would rather demand following health-related tests before and after the test for my own curiosity if I spend my precious 1 year and a half for the test.
Montreal Cognitive Assessment
Insulin Resistance
A1C
D3
Homocysteine
CRP
Hormonal Status
Metal/Chemical Detection
Oxidized LDL
Cyrex Array 2 test for leaky gut
Cyrex Array 2 test for blood/brain barrier permeability test
7
orrection: Cyrex Array 20 test for blood/brain barrier permeability test
I'm 57 and have been a devotee of kettlebells of several years now. I'm probably stronger and fitter than I have ever been. And to those who say you can injure yourself doing kettlebells, you can injure yourself doing any exercise incorrectly. For that matter, you can injure yourself sitting at your desk and working all day. Learn to use a kettlebell correctly and you're good to go. A great place to start is the StrongFirst website http://www.strongfirst.com/ or just do what I did: buy Simple and Sinister, start slowly following the drills exactly. Use your phone to record yourself and check your technique or use the StrongFirst website to find a StrongFirst certified trainer (referred to as an "SFG").
9
Thanks. I'll check out the link you've provided.
Competitive runners lose muscle mass as the body naturally leans down to make running easier. Not sure if it applies here.
In my opinion weight training at any age is beneficial to your overall health and good for (fat) loss and for old folks, slow muscle loss.
Even an older person if they can manage to add muscle, they increase the amount of calories they can eat, as muscle requires more calories. The more muscle you carry, the more calories you require.
Its my opinion, that its usually injury or pain that stops older folks from weight training. If your body can handle weight training, do it! I believe weight training slows the aging process, forcing the body to constantly repair and grow.
26
I'm 66 years old and had dramatic weight loss triggered by severe spinal disk damage. I started a physiotherapy program which uses my own body as my weight resistance, and am stronger than I was when I was fit and active in my 20's and 30's. Research shows that exercising muscles to exhaustion drives out the fat from the muscle, even for older people like me, and I'm living proof of that- I've had surgery to remove the excess skin hanging around and now feel as comfortable and strong as when I was much younger - and plus I have the wrinkles that I've earned from a life lived to the full - and keeping fit - even with degenerative disk disease aggravated by a spine slightly twisted by scoliosis - has been one of the biggest components of my recovery to health - that and a refusal to join the opiate wagon and a choice to try medical cannabis instead - plus eating whole foods rich omegas - but that's a whole other story...
28
More details about the weight-training program would have been helpful. How long did they train each day? What kind of machines were involved?
27
You need to click on the link taking you to the study where you will probably find answers to your questions.
I begin with sets of bent-knee sit-ups, push-ups, toe-lifts, squeezing lacrosse balls, then I run and that seems to be perfect. This all takes an hour, since I keep moving. Each day. I try to never miss and seldom do, even when I am traveling.
6
Admirable. But my knees would not allow that, for sure. I am over 80, so presuming you are significantly younger? 40? 50's?
2
"The third group likewise reduced calories but also began a weight-training program. Four times a week, they worked with trainers at a gym to complete a full-body resistance training routine using weight machines."
How many of us old folks can afford the time and money for a personal trainer at a gym? A lot of people don't have easy access to a gym. Almost none of us have weight machines at home. How about if the Times wellness people lay out a daily or 4x a week exercise program using light weights?
69
Some Medicare Supplement Plans reimburse gym memberships. Some gyms are only $10.month. Also there is the Y. The gym staff can educate you on how to use the equipment. I do twenty minutes of intense cardio and forty minutes of weights four times week. lost two inches off my waist and have increased strength and endurance.
14
In my late 40s, I was out of shape, so I started a home exercise program (I was the single parent of a young child) 5 days a week. I divided an hour into 3 parts: 20 min on a Nordic Track machine (a mother's day gift to myself, later replaced with walking the dogs); 20 min stretching (I had taken a yoga class years earlier); and free weights (I had taken a class here, too, also several years earlier, and I also bought and read a few books). I started with 1 lb and 3 lb weights, to work on form first, then added weights as I improved. I also bought ankle weights, to which I could add or remove weights. The program was very effective, both in terms of cost (low) and improved fitness. (I also considered yard work and gardening an effective substitute, since I had to do all of it myself.) When there's the will, there's a way.
27
Our local public hospital's community outreach program will create an individualized exercise program for residents at minimum cost. Most YMCA's will provide low senior fees or even free access.
16
Thanks for this article. I've been doing a weights workout twice a week for more than 20 years and exercising on and off for more than 50 years. I have strong biceps and shoulders, my back tapering down to a V at the waist. Reshaping one's body is a very nice side effect, especially when one is well over 65.
Seven years ago I started participating in exercise classes at our local senior center--the socializing aspects of the classes adds to the fun (in fact, it IS the fun--after all, lifting weights can be pretty boring if you're doing it alone at home)
Having a strong body is so much more than just weight control and looking good, though. It's being able to lift those heavy grocery bags and do other chores so much more easily. It's helping to live independently -- if your lower body is so weak that you have to shuffle and you can't get out of a chair by yourself, you are about to enter the dreaded nursing home.
At our classes there is no judgement, no pressure. The instructors teach to a high level, each participant does as much as he or she can; no one feels embarrassed about using lighter weights or doing fewer repetitions when necessary.
Staying strong and active as long as possible is a very enjoyable way of life.
102
I would love an option like this and have looked for a seniors only gym. Gyms with younger people have an age shaming culture. And I don't like rap music. There should be gyms specifically for people over 65.
10
Depends on where you live. I always liked my gym in Portland because of the range of ages and types of people. Yes there are the meatheads and grunters, but there are also plenty of all types. Sometimes the Y is the best option, for that reason. You have to be comfortable (it helps to not be too self-conscious).
2
great but hated stereotypical "dreaded nursing home" reference. They cane be very good and lifesaving, especially for those of us who lived alone.
3
Pilates is a great way to get in your weight training. Skip the mat classes and go for the lessons especially when learning techniques. Be sure the instructor is certified beyond basic. Been taking lessons for what will be 20 years in March. I have gained 10 lbs over the last 10 years (working on that constantly) but have actually lost a full size. As we age Pilates is a good workout to go along with a brisk, daily walk.
18
I totally recommend Pilates but a beginner's Pilates mat workout DVD. The classes are too expensive.
7
Per the study, the participants's weight program was three sets of 10-12 repetitions on eight machines, at a goal weight of 75% of one-repetition maximum. That's fairly intensive weight training for an older person, and not the noodle-armed one pounders shown in the stock photo. What's the point of including stock photography that has nothing to do with the study?
84
Thanks, Marc. Intensity in weight training is key in determining results. Whether one uses fewer reps with heavy weight or more reps with lighter weights, one must get close to or reach repetition failure. Not many people do in my observations.
I must say I agree that the photo really doesn't serve as an illustration to the article and shows a lack of attention by the editors.
2
"What's the point of including stock photography that has nothing to do with the study?"
Just a guess, but to prompt a 70 year old non-weight user like me to read the article? (FYI - it worked, and I, for one, will definitely need to start with the one pounders, as would many.)
1
I'm on the cusp of this age group. Just a few months back, I started doing sets of chin ups on an outdoor, overhead pull up bar at the exercise area provided by my local council. It's free and it's convenient.
Unfortunately, the bar is 42 mm outside diameter in electropolished marine-grade stainless steel. It's far too fat and far too smooth and slippery compared with the previous bar, which was 32 mm OD and galvanised mild steel.
In despair, unable to do more than two or three rather desultory half-drop chins, and no pull ups, because I kept slipping off, I almost gave up. I tried a pair of thin rubber mats as grips. No good. Then, following a recommendation on YouTube, I tried flouring up my hands using a mixture of the sand and dirt that lies in a narrow strip along the exercise area perimeter.
Wow! What a difference grit makes to grip! I have gone from zero to hero. For the very first time in my life, I am doing hundreds of chins in a single session. I have transformed my upper body in a way that free weights never did even when I was in my prime, shifting heavy loads, over forty years ago. I've lost a third of my body mass from my heaviest, and added muscle and definition to my upper body. I feel better than I have for more than twenty years.
Before,I would not have thought this possible, especially at my age. I am a body weight convert. Ditch the free weights. Don't bother with walking. Get on the bars. Buy a bag of gymnast's chalk and rebuild your body.
39
I hate these strawman-like comparisons. Walking is barely exercise, only works half your body, and even then, minimally. Although I expect to have to re-add weight training to my routine - I have worked with weights on and off throughout the past 30 years of my fitness training - my preferred workouts are rowing machine, cross-country ski erg, and biking. Both rowing and cross-country are mixtures of endurance and strength/power, and I would really love to see a comparison of these...
17
Strongly concur! I'm 78, and my fitness regimen concentrates on indoor rowing (goal of 4000-plus meters per day - 25 days a month), weight training five days a week (strive for ten tons per session) and walking (treadmill and cross country). I've been doing this for more years than I can remember and have never felt better. One word of caution for folks who are getting up there in years: don't over do it, beware of injuries and if you develop an injury such as a stressed joint, stop until it's healed. As you age your recovery from injury is much, much slower. Erg On!!!!!!
6