Most people know that we start losing muscle mass before we are out of our twenties, and that the older we are, the harder we have to work to keep the muscle on. But how much harder should we be working? HealthDay reports on research conducted at the University of Alabama that examined how much exercise was needed to maintain or increase muscle mass, size and strength in adults ages 20 to 35 and ages 60 to 75. The website reports that in the 16-week first phase of the study, all the participants did three sets of resistance training exercises (leg press, knee extensions and squats) three times a week. In the 32-week second phase, participants were dividing into three groups: some were assigned to stop resistance training altogether, some were told to reduce training to one day a week, and others were asked to cut down training to one day and one set of resistance exercises (as opposed to three sets) a week. So what happened? In the younger adults, muscle size was maintained in both groups that reduced their training, but with the older adults, muscle size shrank even if they did one to three sets of the exercises one day a week. However, the researchers found that just one day of resistance training a week was enough for both younger and older adults to maintain their strength — at least for an extended period of time. So what should we do? One researcher advises all adults to "include progressive resistance exercise in their weekly regimen, but there will always be times, such as extended travel or a family illness, when exercise is difficult to sustain." In those cases, resistance exercises once a week are certainly better than none.
Health, fitness and lifestyle tips for people over 50 who still like to play hard
Sunday, June 1, 2025
What do you mean, resistance training? Any weightlifting is resistance training. Are you comparing strength training to aerobic training like running? Or weightlifting to calisthenics?