Experts Explain Why Seniors Should Go to the Gym
Brazilian scientists tracked 4,000 older adults for 6 years: moderate-weight strength training extends life, while heavy weights raise mortality risk by 13%.
Brazilian scientists tracked 4,000 older adults for 6 years: moderate-weight strength training extends life, while heavy weights raise mortality risk by 13%.
It is well known that as people age, their muscles weaken. Muscle weakness has repeatedly been linked to death in people over 40. However, observations have shown that older adults who engage in strength training (with resistance) live longer than others. That said, they should not chase heavy working weights — moderation and a relatively high pace of exercise execution matter most.
Brazilian scientists monitored the condition of 4,000 people aged 40–85 over six years. They assessed how many times each volunteer could lift a weight (gradually increased) within a strictly allotted time. The following exercise was chosen as a muscle strength test: starting position — the weight is held at hip level on straight arms. Then a movement resembling an upright row is performed — the weight is lifted to shoulder level, pulled upward (elbows pointing outward).
When a follow-up assessment was conducted several years later, it turned out that 10% of the men and 75% of the women had died. It also became clear that people who found lifting weights easier died less often. However, scientists warn that lifting truly heavy weights raises the risk of death by 13%. Specialists advise using moderate weights, choosing exercises for all muscle groups (3 sets of 6–8 reps, but performed at maximum speed).
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