Resistance training is one of the most powerful tools we have to protect our strength, muscle mass, and independence as we age.
But it’s not just about doing resistance training, it’s about how hard we train.
Higher-intensity resistance training has been shown to produce greater improvements in muscle strength and mass than moderate intensity training. And perhaps even more importantly, those benefits may persist long after structured training ends.
A recent study, “Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength,” followed 369 adults with an average age of 71 for four years after completing a year-long resistance training program.
The results were striking:
Those in the high-intensity training group maintained their strength compared to baseline four years later, while those in the moderate-intensity group experienced declines in strength.
In other words, training hard today may help build a greater reserve of strength to carry with you as you age.
That’s one reason I believe appropriately dosed, progressive resistance training should be a cornerstone of any long-term approach to healthy aging and bone health.
I dive deeper into this study and share my key takeaways in Episode 84 of The Bone Health Blueprint.
Reference for this episode:
Bloch-Ibenfeldt, M, et. al. Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow up on a RCT. BMJ Open Heart Sport & Exercise Medicine. 2024;10, 1-5
