Adherence
Resistance exercise is a critical and non-optional component for preserving muscle mass and strength in older adults, refuting the notion of 'non-responders'.
Do not avoid resistance training because you are old or fear you won't see results. Resistance exercise is essential for maintaining independence. Even if you don't see huge muscle growth, you will likely see significant improvements in strength and functional ability. There are no 'non-responders' to resistance training in older adults.
we therefore propose that resistance exercise should become a critical component of any future refined directives aimed at improving the functional independence of older adults... there are in fact, no true non-responders to resistance training.
Why this rating
Based on retrospective analysis of multiple studies showing consistent improvements in strength even if mass gains vary.
Source
Growing older with health and vitality: a nexus of physical activity, exercise and nutrition
Oliver C. Witard et al. · Biogerontology · 2016
DOI 10.1007/s10522-016-9637-9
More from this paper
- Older adults require a higher per-meal protein dose (0.4–0.5 g/kg body weight) to maximally stimulate muscle protein synthesis compared to younger adults.Good
- High-intensity interval training (HIT) is a viable and safe aerobic intervention for older adults that can stimulate muscle protein synthesis comparable to resistance exercise.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →