A few months ago, 41-year-old swimmer Dara Torres took home a silver medal from the Olympic 50-meter freestyle event, missing
the gold by one one-hundredth of a second. Torres did this 24 years after winning her first Olympic gold. She is now the oldest
U.S. National Swimming Champion. Her secret? Strength training!1
"Strength training," "resistance training," and "weight training" are synonymous, and refer to physical conditioning that
uses isometric, isotonic, or isokinetic exercise to develop muscle. People often think strength training will make them look
bulky and avoid their gym's weight room. Some think strength training is strictly a "guy thing." But strength training has
as much to offer as aerobic training. Benefits can be seen at any age, and strength gains can be achieved within a few months.2
SARCOPENIA: MUSCLES AT RISK
Most of us undergo sarcopenia, or a loss of muscle mass, as we age. Sarcopenia can worsen disabilities and disease progression.3,4 Disuse of muscles, poor nutrition, and nerve damage can contribute to sarcopenia. The average person will lose a quarter
of their muscle mass by age 70.3Physical inactivity contributes to age-related sarcopenia. Complete bed rest can cause a patient to lose as much as 3% of
his or her muscle mass per day.4 Fat tissue then can replace lost muscle, cardiovascular fitness diminishes, and functionality decreases, with physiological
and metabolic implications. Decreased muscular strength has been associated with falls and fractures in the elderly, as well
as loss of independence.5,6 But an ongoing strength training program can improve balance, coordination, and mobility.
Strength training can help preserve and even enhance muscle mass at any age.4 It develops muscle size, endurance, flexibility, and range of motion, and improves cardiorespiratory fitness. It also stresses
the bones, increasing bone density and delaying or reducing the risk of osteoporosis. Working your muscles also will strengthen
your ligaments, tendons, and joints, which will boost their injury resistance.6
Further benefits from strength training include:
- HIGHER RESTING METABOLISM: Muscle is the most metabolically active tissue in the body. It burns more calories than fat, and if your frame carries more
muscle, you'll have an easier time controlling your weight. As eight-time Olympic gold medalist Michael Phelps said, "Befriend
the weight room."7 Because he couples weight training with hours in the pool, he is a sheet of muscle—and can eat 12,000 calories a day!
- AGE-RELATED DISEASE: An ongoing strength-training program may cut risk for osteoporosis, as well as precursors to cardiovascular disease such
as obesity, Type 2 diabetes, and metabolic syndrome.4 It also can help manage chronic conditions such as arthritis and back pain.4,5
- IMPROVED ILLNESS RESISTANCE: When you're sick, antibody production will deplete your protein faster, and your system will pull it from your muscles.8 Those with sarcopenia or poor dietary protein intake will have less available to fight off infections.4 High-quality protein from lean meat, poultry, eggs, and low-fat dairy products will maximize your training routine.9
- LIFTING YOUR MOOD: Research also implies a psychological benefit related to strength training, suggesting preserved cognitive function, alleviation
of depressive symptoms, and improved sense of well-being.6
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