Heavy Strength Training in Older Adults
- Leslee Preece
- Jun 2
- 4 min read
Researchers tell us that most older adults aren’t aware that they should be adding strength training to their exercise programs. Many of us think recreational aerobic activities like walking, swimming, or yoga are enough, but what if we found out that strength training is critical if we want to have great health and longevity?
Even if a small percentage of us do weightlifting, most don’t have heavy lifting anywhere on our radar. This is because despite over thirty years of research, the guidelines for strength training have not been updated. Some of us might equate heavy with unsafe, which is not the case at all. We’ll give you all the details.
The fact is, we older adults can safely and dramatically improve strength, mobility, balance, and overall health by lifting heavy weights; much heavier than what most guidelines currently recommend. The well-supported studies tell us that everyone from healthy 60-somethings to frail 90-somethings and even people with chronic diseases can do it. What?
Why is Lifting Heavy Weights Important?
Losing muscle strength, speed, and power are directly linked to decreased mobility and independence, and increased fall rate and death. Heavy strength training is much more effective in fighting this. Heavy weights can even reverse declines in very old or frail adults.
Are you panicking at the word “heavy?” Don’t worry; heavy is different for everyone. It means the heaviest weight you can lift for a smaller number of repetitions, with good form (no yanking or cranking; no arching or folding with great grunts and streams of sweat)
What Counts as “Heavy” Strength Training Anyway?
The research focuses on heavy to very heavy weights, defined as 80-90% of the heaviest weight you can lift one time. So, you are lifting the heavier weight 4-8 times rather than the usual lighter weight 10-15 times. For our program we have settled on a happy medium of 6-8 reps to allow time to get used to heavier weights and account for the wrangling around of dumbbells. Here’s a real-life example: I can lift an eight-pound weight doing bicep curls probably fifteen times. But I can only do bicep curls with a ten-pound weight about eight times. I can barely do six bicep curls with a twelve-pound weight. But doing it with the heavier weights gives me way more strength and muscle benefit than the lighter weight. In essence, doing 6-8 repetitions with a heavier weight is much better than the usual 10-15 repetitions with a lighter weight.
Heavier weights=less repetitions; more benefits
What Will Heavy Training Do for Me?
The improvements are quite astonishing:
Strength increases 0.5–8.5% per session
Yes, I said per session. An older person can regain so much lost strength in just a matter of weeks! This is so exciting for me, because it gives me hope for the future. In the last six months whilst dealing with the aftermath of injury, I’ve been haunted by the thought of how much muscle mass and strength I’ve lost. Now I’m lifting heavier as much as I can (slooooowly but surely) knowing that by doing so I will not be doomed to a rusty era of frailty.
Faster force production (RFD)
That quick burst of strength that helps us catch ourselves when we trip. Like silver ninjas. Heavy training improves RFD (rate of force development) far more than light/moderate training.
Better balance and fewer falls
Because our RFD improves (use the Force!), our balance reactions get quicker.
Better walking efficiency
Heavy lifting helps our muscles use oxygen more efficiently. Basically, walking feels easier.
Muscle fiber improvements
Our bodies’ two main muscle fiber types, slow and fast, are both improved by heavy training. Slow fibers are endurance muscles, like for walking and holding position, and fast fibers are for quick power and speed actions. Our fast fibers decline as we age (slower reaction time and increased fall risk, anyone?), but heavy weightlifting can actually help us regain them!
Neural benefits
We can strengthen the connections between our neurons and muscles and even create new pathways for continued good mobility. Muscle architecture is improved and tendon stiffness decreases. New pickup line? “Hey, check out my sweet muscle architecture.”
Is It Safe for Frail or Diseased Adults?
This surprised me the most. Studies were done on frail people in nursing homes, and on older people who had chronic diseases like parkinson’s, osteoporosis, and heart disease. They even tried it with cancer patients. Why is it safe for these populations?
“Heavy” is relative. Heavy dumbbells for a frail person might be two pounds; for me twenty pounds, and for my husband sixty pounds
The weight lowering phase is slow and controlled, reducing injury risk.
Only the upward phase is done “fast,” and even then, the weight moves slowly because it’s heavy.
Heavy training may be safer for heart patients, because higher amounts of repetitions raise blood pressure more.
Of course, any kind of weightlifting is only safe when we use good form (remember what I said near the start of this article about form?).
Getting Started
We have designed a weight training program that uses all the latest research. We have guides that help you know what weights to use and how to work every muscle group. The program is adaptable and meets us all right where we are. To get started, go to our weight training pillar page for more information
The Gist
Heavy strength training should be recommended for all older adults, whether healthy, frail, or living with chronic disease because it can reverse decades of age‑related decline in strength, power, and function. It is underused in practice by health and fitness professionals, according to researchers, and should be adopted into current guidelines. Now, if you don’t believe me, feel free to put on your nerd goggles and read the sources below. Then go to our strength training program that utilizes this research and start heavy lifting today! Be a silver ninja!
Sources:
Disclaimer: The information in this article is for informational purposes only, and should never be used as a substitute for direct medical advice from your doctor or other qualified clinician. Talk to your own medical professional before making any changes to your health practices.
Comments