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Resistance Training: The Real Fountain of Youth?
The study referenced by renowned researcher, Dr. Brad Schoenfeld, is what he calls "the closest thing we have to a fountain of youth." That is quite a claim. The data presented by Dr. Schoenfeld, however, are very telling. The study highlights a critical fact; most people underestimate the role of physical activity and its impact upon our aging process.
There is no question that physical activity extends our lifespan. However, physical activity is not merely about adding years to our lives. It preserves our ability to move, work, and live independently as we age.
In a recent study comparing adults in their late sixties (on average) to young adults in their twenties (on average), Schoenfeld's study demonstrated that consistent resistance training can significantly decrease the difference between these two age groups.
Why Does This Matter More Than People Think?
While it is common knowledge that exercise reduces the risk of premature death by approximately nineteen to twenty-five percent, what does it do for the aging process itself? As we age, the largest quality-of-life issue is physical function. Are you able to walk upstairs without difficulty? Rise from a seated position without difficulty? Carry your groceries without difficulty? Maintain your balance? These are simple activities until you begin losing them. At that time, they become everything.
What We Used To Believe About Master Athletes
Previous studies comparing older master athletes to younger adults have produced remarkable results. For example, master athletes who are generally in their early seventies can outperform younger adults in their twenties on specific measures of fitness. For example, a study showed that older strength-trained athletes (in their seventies) possessed greater maximal leg press strength than less active young adults.
However, as Dr. Schoenfeld points out, master athletes are not typical. Master athletes have spent years training and competing. Therefore, while the results of master athletes are certainly motivating, they are not realistic for the average individual.
Therefore, the more practical question is: what happens to normal adults who continually lift weights, but are not elite athletes?
The New Study That Answers the Practical Question
Dr. Schoenfeld's new study examined resistance training and compared four groups of physically fit individuals:
- young adult non-resistance trainers
- young adult resistance trainers
- older adult non-resistance trainers
- older adult resistance trainers
Researchers evaluated physical functioning, muscular strength and muscular mass of the four groups through standard assessments used to evaluate changes in aging.
The results of the study were far more dramatic than most people would anticipate.
Physical Functioning: Where Resistance Training Makes a Big Difference
One of the most obvious examples of the effectiveness of resistance training was the thirty second chair stand test. During this test, participants sat in a chair and stood up and sat back down as many times as possible in thirty seconds.
The older resistance-trained group performed as well as the young resistance-trained group. Additionally, they performed better than the young group that did not participate in resistance training.
This is significant.
As noted above, the same trends were observed throughout many evaluations of physical functioning. Older adults who participated in resistance training had maintained their physical functioning at levels comparable to or superior to those of the young adults who did not engage in resistance training.
Let that sink in. A group of individuals averaging nearly seventy years old, performed as well as, if not better than, individuals in their mid-twenties who did not engage in strength training.
These functional abilities appear to be simple. However, these abilities determine if you will continue to be independent.
Strength and Muscle Mass: A More Nuanced Perspective
When researchers assessed strength directly by measuring hand grip and knee extension strength, the young resistance-trained group demonstrated the greatest strength.
The surprise in the study was that the other three groups were not significantly different from one another. Researchers believed that in this instance, daily living activities could have provided sufficient stimulation to maintain baseline strength for some of the older adults.
Muscular mass results were also unexpected. Older adults who engaged in resistance training had only slightly greater muscle mass than older adults who did not participate in resistance training.
Despite being significantly more effective in terms of physical function, the increased muscle mass did not seem to be the primary reason for the improvements.
Improved performance appears to be due to many factors beyond simply increasing muscle size.
Brain and Nervous System May Be the Secret
The researchers suggested that one of the most significant advantages of resistance training may be neurological.
Resistance training improves the efficiency of communication between the brain and muscles. This communication is crucial for coordination, balance and rapid reactions.
It is likely that this is a major reason that resistance training preserves function as we age.
Additionally, this reinforces the importance of developing muscle early in life.
Muscle mass tends to reach its peak in the 30s. After that, it slowly decreases. The rate of decline accelerates in later decades. The larger the muscle mass during the peak years, the larger the base of muscle mass available as we age.
Another overlooked aspect of training is power.
Beyond strength and endurance, there is power.
Power refers to the capacity to rapidly apply force. Power declines with age at a rate that exceeds strength.
Given that power may be more important than strength for the real-world function, incorporating power training into your routine can be beneficial.
A substantial review involving approximately 4,000 participants followed over a ten-year period found that power may be a stronger predictor of mortality than strength.
Power training is not difficult. It usually involves performing movement with intent and speed. While using safe load and controlled form. Some studies with older adults involved weighted vests, and the subjects were instructed to perform the exercises as quickly as possible. As such, the studies resulted in a significant increase in power versus traditional slow strength training. For more information on this topic, see why power training is important for healthy aging.
The Best Exercise Plan is Not One Size Fits All
Different types of training result in varying degrees of benefit:
- resistance training provides support for strength, function and muscle
- endurance training supports cardiovascular and respiratory function
- power training supports speed, reaction and independence
Combining all three of the training methods mentioned above is the most effective approach to creating an optimal exercise plan.
How Much Exercise Should I Do?
Current guidelines recommend:
- a minimum of 150 minutes of moderate intensity activity per week
- a minimum of 75 minutes of vigorous intensity activity per week
- a combination of both.
At first glance, the recommended amount of exercise seems excessive. However, the positive news from more recent studies is that many benefits occur at lower doses than previously assumed. Moreover, the benefits of moving from no physical activity to some consistent physical activity are numerous. See how little exercise can lead to large gains in overall health.
The Bottom Line
Resistance training is not solely for developing muscle. It is one of the most effective strategies we have for maintaining independence, mobility, and quality of life as we age.
Schoenfeld's study demonstrates that older adults who consistently engage in resistance training are able to maintain their physical functioning at levels comparable to young adults who do not.
Therefore, if you desire the closest thing to a fountain of youth, it may not be a supplement or a new treatment. It may be lifting weights a few times a week and engaging in training that supports strength, endurance and power.