As we age, maintaining muscle strength becomes more important than ever—especially for those approaching retirement. A recent study reinforces what fitness professionals have long suspected: heavy resistance training can offer lasting physical benefits well into your golden years. If you’re over 60, it’s not too late to start reaping the rewards.
A new study published in BMJ Open Sport & Exercise Medicine suggests that individuals nearing retirement should include a heavy resistance training program to gain long-term strength and functional benefits.
Researchers at the University of Copenhagen in Denmark followed 369 men and women (average age 71) four years after completing a one-year heavy resistance training program. The results showed that even after several years, participants retained significantly more strength and functionality compared to those in moderate-intensity or non-exercise control groups.
“Notably, benefits in leg strength were present despite lowered leg lean mass. Neural adaptations influence the response to resistance training. The present results suggest that these adaptations might play a role even as lean leg mass and thigh muscle cross-sectional area decrease.”
“Neural adaptations might play a role even as muscle mass decreases.”
BMJ Open Sport & Exercise Medicine
This compelling evidence suggests that neural improvements from strength training—such as better motor coordination and muscle recruitment—can help older adults maintain their independence and mobility longer.
If you’re looking to stay active and strong in your later years, consider adding resistance training to your weekly routine. Better yet, join a group fitness class designed for older adults or speak to one of our certified personal trainers to get started safely.
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