Retirement is often associated with relaxation and spending time with family, but new research suggests it should also include weightlifting. A study published in BMJ Open Sport & Exercise Medicine highlights that as we age, our skeletal muscle function tends to decline. The research, led by Mads Bloch-Ibenfeldt, a Ph.D. student at Copenhagen's Bispebjerg Hospital, explored the long-term benefits of resistance training on muscle strength in older adults.
The US Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days a week, working all major muscle groups. Martin Puddy/Digital Vision/Getty Images
The study involved 369 healthy adults aged 64 to 75 who were assigned to different exercise programs, including heavy resistance training, moderate intensity exercises, and a control group with no changes in their exercise routine. After one year, and then again after two and four years, the researchers measured the participants' muscle strength and body fat levels. The findings revealed that those who engaged in heavy resistance training experienced the most significant and lasting improvements in leg strength, with no decline even four years after the initial program ended. This underscores the importance of incorporating weightlifting into retirement routines to maintain muscle strength and overall health.
Incorporating resistance training into daily life doesn’t necessarily require a gym membership. Experts suggest simple exercises like box squats or using resistance bands at home can be highly effective. Regular exercise, combined with other healthy lifestyle choices, plays a crucial role in promoting healthy aging and maintaining independence in later life.
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