The Strength Revolution: Why Lifting Isn’t Just for Young Athletes Anymore
Walking is often touted as the gold standard of exercise – accessible, affordable, and beneficial. But a growing body of research highlights a critical, often overlooked component of overall health: strength. Without the foundational strength to simply move, the benefits of walking, or any exercise, are significantly diminished.
New Research Links Strength to Longevity in Women
Recent research led by Dr. Michael LaMonte and his team at the University at Buffalo underscores the immense value of building skeletal muscle. The study, published in JAMA Network Open, followed over 5,000 women aged 63 to 99 and found a strong correlation between greater strength levels and a lower risk of death from any cause.
Muscle: The Body’s Underappreciated Powerhouse
Maintaining muscle isn’t just about physical function; it’s a proactive investment in overall health. Muscle powers our breathing, regulates blood sugar, releases anti-inflammatory compounds called myokines, and constantly communicates with other bodily systems. It’s a vital organ that deserves focused attention.
Why Strength Training Has Been Understudied
Historically, research on exercise has heavily favored aerobic activities like walking, running, and cycling. Strength training has received comparatively less attention, and much of the existing data focuses on young, fit men. Studies like Dr. LaMonte’s, which examine previously understudied demographics – such as women over 60 – are crucial for refining exercise recommendations for everyone.
The Impact of Menopause and Sarcopenia
“When women go through menopause and lose their body’s own secretion of oestrogen, the loss of skeletal muscle mass increases rapidly,” explains Dr. LaMonte. “We typically see a change in their body composition, where they start losing muscle and holding fat in the belly area, particularly. That’s not healthy.”
Both men and women experience a natural decline in strength and muscle mass with age, a process known as sarcopenia. Both menopause and sarcopenia are inflammatory processes, according to Dr. LaMonte.
How Muscle Impacts Chemical Signaling
Muscle strength is fundamental for movement, especially against gravity. But its influence extends far beyond physical mobility. Skeletal muscle interacts with other systems, including the heart, through chemical signaling.
“Fat tissue tends to secrete chemicals called cytokines that are pro-inflammatory,” Dr. LaMonte explains. “There’s quite a bit of evidence to present that, when skeletal muscle contracts, it secretes counterbalancing cytokines that are anti-inflammatory.” These anti-inflammatory compounds, called myokines, were discovered by scientist Bente Pedersen in the 2000s.
Simple Tests to Gauge Your Strength
Dr. LaMonte’s research utilized three simple tests to assess strength levels:
- Grip strength: Measured with a dynamometer.
- Sit-to-stand: Timed repetitions from a chair.
- Gait speed: Time to walk 2.5 meters.
Women with greater grip strength and faster sit-to-stand times demonstrated a significantly lower risk of death over an eight-year follow-up period. Gait speed was too identified as a potent predictor of mortality.
Dr. LaMonte suggests paying attention to everyday tasks. “If you can’t open the pickle jar any more, don’t just assume they’re making the jars harder to open. That’s a good indicator that you might be at a phase of life where your strength levels have changed unknowingly.”
Getting Started with Strength Training at Any Age
The body adapts to the physical demands placed upon it. Someone who has consistently been active will likely find it easier to maintain activity as they age. However, a conservative approach is essential for those new to strength training.
“You can use simple bodyweight exercises like press-ups against a wall or sit-to-stands – US adults in their 70s and 80s spend around nine-and-a-half hours each day sitting down, so you could break this up by doing a few sit-to-stands every hour,” Dr. LaMonte suggests.
Resistance bands, soup cans, or books can also provide effective resistance. The key is to choose a resistance level that is challenging but manageable, gradually increasing the weight or repetitions as strength improves.
“Older adults in particular should consult with their health care provider about the safety of beginning muscle-strengthening exercises,” Dr. LaMonte adds.
The Future of Exercise Recommendations
The growing body of evidence supporting the benefits of strength training may lead to a shift in future exercise recommendations. Prioritizing muscle health isn’t just about adding years to your life; it’s about adding life to your years.
FAQ
- What is sarcopenia? Sarcopenia is the age-related loss of strength and muscle mass.
- Why is muscle important beyond physical strength? Muscle regulates blood sugar, releases anti-inflammatory compounds, and communicates with other bodily systems.
- How can I gauge my strength at home? Try grip strength, sit-to-stand tests, and pay attention to everyday tasks like opening jars.
- Is strength training safe for older adults? It’s generally safe, but consulting a healthcare provider is recommended.
Read more: Four things you can do to reduce inflammation and cut heart disease risk, according to the experts
Don’t underestimate the power of strength. Start small, be consistent, and reap the rewards of a healthier, more resilient body.
