How seniors can experience several benefits when they start a weight-training program
Yesterday, I posted a recap on a study that showed how men in their 60s can make gains in muscle size and strength by starting a weight-training program. However, the benefits to working out on in your 60s may not stop there! Below is a recap on a study that showed how seniors can experience several other benefits when they start a weight-training program.
In this study published in the journal, Clinical Interventions in Aging, 37 women with an average age of 66 and no weight-training experience were split into two groups. One group served as the control. So they didn’t have to do too much. The other group was put on a 3-day, weight-training program, which consisted of upper and lower body exercises. Each exercise was performed for 3 sets of 10 reps using a load of 60-75% of their one-rep max. They followed this program for 12 weeks.
Before and after the study, the researchers had all the subjects perform single-arm biceps curls with a 5-pound dumbbell for as many reps as they could in 30 seconds. They also had them sit down and stand as many as times as possible in 30 seconds. The researchers also evaluated the subject’s flexibility with the “sit-and-reach” test. Finally, they had the subjects fill out a questionnaire to assess cognitive abilities.
The results showed that those who weight trained had significant increases in the number of arm curls they could do and how many times they could sit down and stand. Their flexibility also significantly improved. Additionally, they saw an increase in cognitive capacity. So it just goes to show again, it’s never too late to start a weight-training program and the potential benefits on the body and mind make it all worth the effort.
For more information:
Smolarek, AC et al. The effects of strength training on cognitive performance in elderly women. Clin Interv Aging. 2016 Jun 1;11:749-54