As we age, it’s normal to lose some muscle mass and strength. On average, adults can lose up to 8% of their muscle mass each decade after age 30. This can make everyday activities like carrying groceries or getting up from a chair more challenging. However, getting stronger, even in your 70s and beyond, is certainly possible with the right exercise program. Building muscle and strength at any age provides many health benefits like maintaining independence, reducing injury risk, improving heart health, and boosting energy levels.
Why Muscle Mass and Strength Decline with Age
There are several reasons why we tend to lose muscle mass and become weaker as we get older:
- Reduced hormones: Our bodies produce less testosterone, growth hormone, and other hormones that help build and maintain muscle as we age.
- Less physical activity: Many older adults become less active over time and prolonged inactivity can cause muscle loss.
- Changes in diet: Aging can affect appetite and nutrient absorption, potentially leading to inadequate protein intake for building muscle.
- Neuron loss: We lose motor neurons over time, resulting in fewer signals telling our muscles to contract.
- Chronic conditions: Illnesses like arthritis or heart disease can reduce one’s ability to exercise and build muscle.
These factors make it more challenging to build and retain muscle mass as we get older. However, with targeted exercise programs and proper nutrition, it is possible to get stronger well into your 70s, 80s, and beyond.
Benefits of Building Muscle and Strength as a Senior
Here are some of the major benefits that seniors can gain from building muscle and getting stronger:
- Maintains independence and mobility: More strength makes it easier to get up from a chair, walkreasonable distances, climb stairs, carry groceries, and complete tasks of daily living without assistance.
- Reduces injury risk: Strong muscles help stabilize joints and reduce the likelihood of falls or other injuries.
- Supports metabolic health: More muscle mass increases resting metabolism. This can help reduce body fat, cholesterol levels, and insulin resistance.
- Improves heart health: Strength training lowers blood pressure and strengthens the heart muscle.
- Increases bone density: The pull of muscle on bone encourages bone growth, reducing the risk of osteoporosis.
- Boosts energy levels: Building muscle can help combat fatigue and give you more energy throughout the day.
- Elevates mood: Strength training releases endorphins that can reduce anxiety and improve overall mood.
As you can see, improved strength and muscle quality can greatly benefit seniors’ health, wellbeing, and quality of life. Even small increases in muscle mass and strength can make a big difference.
How Much Stronger Can a 70 Year Old Get?
Many research studies have shown significant strength gains are possible even for adults over 70. While muscle building potential does decline with age, seniors can still gain impressive strength in a relatively short time with targeted exercise.
According to a meta-analysis published in Age and Ageing, strength training programs lasting 6-12 weeks stimulated an average strength increase of 30-150% in older adults aged 60-90 years. Another review in the British Journal of Sports Medicine found that, on average, seniors can gain up to 300% strength in 10 weeks with high-intensity training programs.
The huge range in strength gains depends on variables like the individual’s starting strength level, genetics, diet, exercise program design, and consistency. But the takeaway is with proper training, a 70+ year old has great potential to get significantly stronger.
Even individuals in their 80s and 90s who start strength training for the first time can build muscle and gain strength. In one study, nursing home residents over 90 years old doubled their strength after just 8 weeks of training twice per week.
While the rate of muscle growth does slow down with age, seniors can continue increasing strength over time with ongoing training. Dedication is key to see maximum results.
Challenges Seniors Face When Strength Training
Gaining strength in your 70s and beyond can be more challenging than when you were younger. Some key obstacles include:
- Reduced recovery ability: It takes older muscles longer to recover between workouts. Greater rest days are needed to allow for repair and growth.
- Higher injury risk: Older adults are more prone to overuse injuries like tendinitis or joint strain when strength training. Lighter weights and gradual progression must be used.
- Chronic conditions: Prior health issues like arthritis or back pain can limit someone’s ability to perform certain exercises.
- Lack of experience: Lifting weights properly and safely is a learned skill. Untrained seniors may need expert guidance.
- Fear: Some older adults are afraid of getting injured or self-conscious about going to a gym.
- Reduced balance: Balance problems can increase the risk of falls with motions like lunges or squats.
While starting a strength training program gets more difficult with age, the benefits make it well worth the effort. Experienced fitness professionals can help create safe, realistic programs that work around any limitations.
Strength Training Guidelines for Seniors
The American College of Sports Medicine recommends the following guidelines for senior strength training programs:
- Train 2-3 days per week allowing at least 1 day of rest between sessions.
- Perform 8-12 repetitions of 10-15 different exercises targeting major muscle groups.
- Use weight that is challenging enough to fatigue muscles by the end of each set.
- Focus on proper form and breathe normally throughout lifts.
- Include balance exercises like tandem stands and heel-toe walking.
- Start with lighter loads and gradually increase weight over time.
- Progress very slowly to avoid overtaxing muscles, tendons, or joints.
It’s also recommended that seniors get medical clearance before starting a new strength training routine, especially those with chronic health conditions. Let your doctor know about your plans so they can advise any precautions.
Best Strength Training Exercises for Seniors
Here are some of the top strength training moves for seniors to incorporate in a safe, effective program:
Lower Body
- Wall Squats: Stand with back against a wall, feet shoulder-width apart. Slide down the wall to a seated position with knees bent 90 degrees. Hold for 30-60 seconds and repeat.
- Calf Raises: Stand behind a chair for support. Lift onto toes raising heels as high as possible. Lower back down and repeat.
- Leg Extensions: Sit upright with back supported. Lift one leg straight out in front of you. Hold for 2 seconds, lower, and repeat on each side.
Upper Body
- Shoulder Presses: Hold weights at shoulder height with palms facing forward. Press arms up over head, lower, and repeat.
- Bicep Curls: Hold weights at sides with palms up. Bend elbows to curl weights up towards shoulders. Lower back down and repeat.
- Tricep Extensions: Hold one weight overhead with both hands. Keeping upper arms stable, bend elbows lowering weight behind head. Straighten arms and repeat.
Core
- Pelvic Tilts: Lie on back with knees bent and feet flat. Tighten abdominal muscles and press low back down into the floor. Hold for 5 seconds and relax.
- Abdominal Bracing: Lie on back with knees bent. Pull naval in towards spine like putting on a tight belt. Hold for 10 seconds while breathing normally.
Always start with lighter weights and higher reps (15-20) to learn proper form. Have a spotter or sturdy object nearby for support when needed.
Nutrition for Building Strength in Seniors
Proper nutrition provides the fuel for building muscle at any age. Seniors should focus on consuming:
- 0.5-1 grams of protein per pound of body weight daily from sources like meat, eggs, dairy, beans, or protein powder.
- Plenty of fruits and vegetables to obtain antioxidants and micronutrients that aid recovery.
- Whole grains and healthy fats like nuts, seeds, avocado, and olive oil.
- Stay hydrated by drinking water throughout the day.
Seniors have higher protein needs to maintain and build muscle mass. But focus on getting protein from lean sources rather than high fat meats like bacon or sausage.
If appetite is a problem, try having 5-6 smaller meals spread throughout the day. Nutrient supplements can also help seniors obtain the calories and protein needed to optimize strength gains.
Sample 12 Week Strength Program for Seniors
Here is a 12 week strength training program example for seniors to follow:
| Week | Workouts | Sets x Reps | Rest Between Sets |
|---|---|---|---|
| 1-4 | 2 full body workouts per week | 1-2 x 10-15 reps | 60 seconds |
| 5-8 | 2 full body workouts per week | 2-3 x 10-12 reps | 90 seconds |
| 9-12 | 3 full body workouts per week | 3-4 x 8-10 reps | 120 seconds |
Focus on progressively overloading the muscles by increasing the weight or number of sets/reps performed over time.
The following are example exercises to rotate through each strength workout:
Lower Body: Wall squats, calf raises, leg extensions, mini lunges
Upper Body: Shoulder presses, bicep curls, tricep extensions, upright rows
Core: Pelvic tilts, planks, abdominal bracing, lower back extensions
Changing up the exercises keeps the body challenged and prevents overuse on any one muscle group.
Conclusion
While strength declines with age, seniors can absolutely build muscle and get stronger well into their 70s, 80s and beyond. Consistent strength training offers immense benefits for maintaining mobility, independence, reducing injury risk, supporting heart and bone health, and elevating mood and energy levels.
Challenges like reduced recovery ability, chronic health conditions, and lack of experience can make it harder for seniors to progress at first. But taking it slow and following proper programming guidelines will help maximize results while lowering injury risk.
Anyone at any age can get stronger with dedication to a training plan that progressively challenges the muscles 2-3 days per week along with proper protein intake. Given time and consistency, the strength gains possible for seniors may be more significant than you think. Whether just starting out or seeking to hit new personal records, strength training can support healthy, active aging for many years to come.