Sarcopenia is a progressive loss of muscle mass. The average person starts to lose muscle mass and function at the age of 30 and can lose as much as 3%-5% of their muscle mass each decade after age 30. This degenerative process can be detrimental to an individual’s quality of life because it leads to a loss of strength and power, creating complications in functional abilities. A solution to sarcopenia is strength training - the use of resistance to induce muscular contraction and build strength. It is performed using free weights, machines and even one’s own body weight. Although strength training will not cure the loss of muscle mass occurring each decade, it can delay the effects of muscle aging and create a better quality of life.
For many decades, women did not strength train because it was an activity that males took part in or because they were unfamiliar with the concept. Many women did not want the bulky look, some just wanted to lose weight and not get stronger, and other women thought they were too old to train. However, through further research, it was found that women can benefit from strength training just as much as males do at any age. Muscle is the same in both men and women, which means that it ages the same way and it needs the same remedy to be able to function for a longer time. It is imperative to know that there is no limit in age for strength training because the human body can build muscle at any age.
The effects of strength training are very beneficial to women of all ages, but especially to those suffering of chronic conditions like osteoporosis and arthritis. Training the upper body will make carrying heavy objects easier and training the lower body will help with going up stairs. Having strong lower body muscles will also aid in balance and coordination, which would reduce the risk of falls and injuries. Furthermore, training will also bring increased benefits to bone density because, just like muscle mass, it is lost with age. The muscles at work will stress the bones, making it easier to take in calcium, and increase bone density.
A 12-week study conducted on 29 elderly women observed the effects of strength training on physical their and cognitive capacities. The women were divided into two groups, one group following a strength training program and the other following their daily routine. This study showed that the group who took part in the strength training program, had significant increases in upper and lower body strength, as well as in cognitive capacity. Therefore, it was concluded that regular strength training could bring positive improvements to the capacities of aging women.
Overall, research has shown that there is no age or gender limit for strength training. It is never too early or too late to prevent chronic conditions, injuries and the loss of ability to perform functional activities. Exercising your muscles will not only make you stronger but will also give you the ability to repeat movements over again. It is advised to consult a doctor before adhering to any exercise program.
References
Rhodes EC, Martin AD, Taunton JE, et al. Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British Journal of Sports Medicine 2000;34:18-22.
Myths and Misconceptions of Women and Strength Training
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