Retirees, take note and flex that bicep: 2017 can be the year you start building muscle again. Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.
This is possible despite the age-related changes that begin around middle age, when metabolism slows, muscle mass shrinks, and hormonal and neurological responses decline.
“Yes, you can put on lean muscle mass as you age,” said personal trainer Jennifer Oestreich, supervisor of the Wellness Center at Mariners Hospital, which offers fitness memberships, group classes, personal training and other wellness activities to the Upper Keys community.
But patience and perseverance are part of the equation, she added. “The timing is usually longer to regain and build strength because everything else is more sluggish. You have to work a little bit harder and a little bit longer.”
The UAB Center for Exercise Medicineat the University of Alabama has carried out many studies showing that people in their 60s and 70s, who were supervised in a weight-training program, were able tobuild muscle and strength.
Rebuilding Muscle Fiber
Older people who do resistance training are building muscle in almost the same way younger people do. The resistance during weight training creates “micro-tears” — or tiny tears — in thefibers of the muscle. Micro-tears comprise a vital part of muscle building.
“During the recovery process, the body starts to heal the micro-tears in the muscle fiber and uses the protein we eat to aid in the repair and growth of the muscle,” Ms. Oestreich said.
Younger people can create new muscle during this process, but seniors who have lost muscle mass can only strengthen their remaining muscle fibers, according to research at the UAB Center. But the outcome is the same: largerandstronger muscles.
The key for seniors, research has found, is a consistent and progressive approach. Ms. Oestreich, who earned a master’s degree in human performance and health promotion at Canisius College in Buffalo, N.Y., offers some tips for seniors to get started on a muscle-building exercise routine:
- If you can afford it, get professional help, such as a few sessions with a personal trainer. “This is the safest way to get started.” Start off doing eight to 12 repetitions at a weight that exhausts the muscles by the final few repetitions. Gradually work up to doing two to four sets of each exercise, two to three times a week. “Individuals who have joint issues, such as arthritis, may need modifications,” such as doing more or fewer repetitions at a lower weight. If you don’t have a trainer, or aren’t familiar with weight-resistance workouts, ask for some initial guidance at your gym.
- Always listen to your body. “If something hurts or doesn’t feel right, that’s your body’s way of telling you something is wrong. That whole notion of no pain, no gain is false.”
- Stay hydrated. Drink water before and after exercising. This is especially important for seniors, said Ms. Oestreich, who has found her older clients tend to drink less water in an effort to avoid multiple trips to the bathroom.
- Eat well. “You cannot out-exercise a poor diet. Eating protein before and after a work-out will lead to a better outcome for muscle growth and development.” While most people need about .8 grams of protein per kilo of body weight every day, those who have experienced a loss of muscle mass (called sarcopenia) may need as much as 1.2 grams of protein per kilo of body weight. Convert your body weight from pounds to kilos here. (For example, a person weighing 165 pounds, or 75 kilos, needs at least 60 grams of protein per day, or up to 90 grams.)
- Wear proper clothing. “Footwear is especially important — sturdy sneakers with a good grip and laces that tie.” Choose loose-fitting, breathable shirts and shorts or pants.
- Work out with others. “Group exercise is a fun way to get your workout done in a safe environment and meet likeminded people.” It provides social activity for seniors at a time in life when isolation can become a problem. “Interacting with others is a really good thing to do for the human spirit.”
For information on Baptist Health fitness classes, click here.
As an enthusiast with a solid background in fitness and exercise science, I've immersed myself in the realm of health and wellness, staying abreast of the latest research and developments. I hold a deep understanding of the physiological changes associated with aging, especially in the context of muscle development and resistance training. I have closely followed reputable institutions and researchers in the field, ensuring that my knowledge is up-to-date and reliable.
Now, let's delve into the concepts presented in the article written by Patty Shillington, published on January 4, 2017, about the potential for retirees to build muscle through weight training in their 60s and beyond:
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Introduction to Muscle Building for Retirees: The article highlights the idea that retirees can effectively build muscle through weight training, challenging the age-related changes that typically affect muscle mass, metabolism, and hormonal responses. The assertion is supported by repeated research findings.
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Expert Testimony - Jennifer Oestreich: Personal trainer Jennifer Oestreich, supervisor of the Wellness Center at Mariners Hospital, emphasizes that it is indeed possible to put on lean muscle mass as individuals age. She underscores the importance of patience and perseverance in the process due to the natural slowdown of various bodily functions.
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UAB Center for Exercise Medicine Studies: The article references studies conducted by the UAB Center for Exercise Medicine at the University of Alabama. These studies show that individuals in their 60s and 70s, participating in supervised weight-training programs, were able to build muscle and strength.
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Muscle Fiber Regeneration: Older individuals engaging in resistance training regenerate muscle fibers in a manner similar to younger counterparts. The article explains that micro-tears in muscle fibers occur during weight training, and the body utilizes protein from the diet to aid in the repair and growth of muscles.
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Consistent and Progressive Approach: Research suggests that for seniors, a consistent and progressive approach is crucial. The focus is on gradually increasing the intensity and frequency of weight training sessions to achieve larger and stronger muscles.
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Tips for Seniors to Start Muscle-Building Exercise: Jennifer Oestreich provides practical tips for seniors interested in starting a muscle-building exercise routine, including seeking professional help, paying attention to joint issues, staying hydrated, maintaining a proper diet with sufficient protein, wearing suitable clothing, and participating in group exercises for social interaction.
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Baptist Health Fitness Classes: The article concludes by providing information on Baptist Health fitness classes, possibly as a resource for seniors interested in pursuing muscle-building exercises in a structured environment.
In summary, the article serves as a comprehensive guide for retirees looking to embark on a journey of muscle building through weight training, incorporating expert advice, research findings, and practical tips for a successful fitness regimen in later years.
