Doctor Verified

Middle Age People Must Do Weight Training, Doctor Shares Benefits

Consistent and progressive weight training over time can bring benefits to your overall health and well-being.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Jan 18, 2023 09:00 IST
Middle Age People Must Do Weight Training, Doctor Shares Benefits

Weight can play a significant role in middle age as it can increase the risk of certain health conditions. Maintaining a healthy diet can help reduce the risk of these diseases and improve overall health. Sarcopenia is defined as an age related, involuntary loss of skeletal muscle mass and strength while Dynapenia is the loss of muscular strength not caused by neurological or muscular disease. Evidence suggests that skeletal muscle mass and skeletal muscle strength decline in as early as the late 30’s & 40’s of life with up to 50% of mass reduced before 80s. In this article, Dr. Venkatesh Movva, Founder, RegenOrthoSport explains why weight training is a must for elderly.

Why Elder People Lose Muscle Strength

Let us look at what are the causes that contribute to this

The reasons are multifactorial most commonly associated with:

  • Reduced Physical activity / sedentary lifestyle.
  • Overweight or Obesity.
  • Chronic diseases 
  • Affecting kidneys
  • Lungs (COPD)
  • Diabetes
  • Cancers
  • Altered or reduced hormone levels
  • Autoimmune conditions - Rheumatoid arthritis.
  • Insulin resistance
  • Malnutrition or inadequate protein intake.
  • Effect  on nervous system with aging

Symptoms of Sarcopenia:

Muscle weakness is the most prominent symptom of sarcopenia, other symptoms may include:

Why Elder People Lose Muscle Strength

  • Weakness and fatigue, making it more difficult to perform daily activities or exercise.
  • Loss of muscle mass, resulting in a decrease in muscle tone and size.
  • Decreased physical function, such as difficulty climbing stairs or rising from a seated position.
  • Difficulty performing tasks that require fine motor skills, such as buttoning a shirt or writing.
  • Increased risk of falls and fractures due to reduced muscle strength.

It's worth noting that sarcopenia is a gradual process that can occur over time, so symptoms may not be immediately obvious.

Also Read: What Are The Benefits Of Strength Training?

How is Sarcopenia diagnosed:

Basically through physical examination and questionnaire based on your self-reported symptoms called the SARC-F. SARC-F stands for:

  • S — Strength.
  • A — Assistance with walking.
  • R — Rising from a chair.
  • C — Climbing stairs.
  • F — Falls.

Many elderly people lack the ability to perform common activities such as carrying groceries or luggage or doing household chores. Therefore, elderly need a minimum level of muscle strength for to perform everyday activities. The principal goal of resistive training in the middle aged population and elderly is to restore physical, psychological, and vocational function.

Benefits of strength training

  • Boost Metabolism and Reduce Body Fat
  • Increase Bone Density and Improve Balance
  • Improve Mental Health
  • Build Muscle Mass
  • Improve Muscle Strength and Endurance
  • Reduce the Risk of Injuries & falls
  • Increase Self-Esteem

To sum up The benefits of resistance training for the elderly are improved muscle strength and endurance, enhanced bone mineral density, weight reduction, maintaining an improved self-image, and gaining confidence

What strategies can we use to get better at it?

Circuit weight training is an approach for strength development especially designed for the old adults and elderly. It is a type of resistance training that involves moving through a series of exercises in a specific order, typically with little rest between exercises. The goal of circuit weight training is to improve cardiovascular fitness and muscle endurance while also building muscle strength and tone.

Also Read: Why Women Must Include Strength Training In Their Workout Routine

Strength training

With circuit weight training, one performs approximately 10 to 12 repetitions using about 50–55% of 1-RM (repetition maximum) on specialized weight machines prescribed. Then the individual moves from one weight machine to another with a short rest (30–60 s) between stations. 

A typical circuit weight training workout might include a variety of exercises, such as:

  • Weighted squats
  • Push-ups
  • Pull-ups
  • Dumbbell rows
  • Bicep curls
  • Tricep dips

The fact that circuit weight training can improve strength, body composition, and, in a modest way, cardiorespiratory endurance makes this form of exercise appealing for training programs for this population

Circuit weight training can be a time-efficient way to get a full-body workout and can be done by people of all fitness levels. It's important to start with lighter weights and fewer reps and gradually increase the weight and reps as you become stronger.

circuit weight training workout

In conclusion, weight training is a form of resistance exercise that can help improve muscle strength, tone, and mass. It can also have other health benefits such as improving bone density, balance, coordination, and overall fitness. Circuit weight training is a specific type of weight training that involves moving through a series of exercises with little rest, which can improve cardiovascular fitness and muscle endurance. Also, engaging in resistance exercise may reduce some risk factors for coronary artery disease and other system disorders.

A stronger musculature reduces the relative stress imposed by activities of daily living contributing to better health by preventing musculoskeletal disorders, helping to maintain desirable body composition and improving self-image and self-efficacy.