According to a study by the University of Copenhagen, lifting heavy weights three times a week around retirement age can significantly preserve leg strength in later years. Researchers found that heavy resistance training helped maintain muscle function, which naturally declines with age and is a strong predictor of mortality in the elderly.
There were 451 participants used, all around retirement age. They were divided into three groups: heavy resistance training, moderate-intensity training, and no additional exercise. Those in the heavy weights group lifted weights at 70% to 85% of their maximum capacity three times a week. After four years, the heavy weights group maintained their leg strength, while the other groups experienced a decline.
Researchers believe the preserved leg strength in the heavy weights group may be due to nervous system adaptations to the training. Despite participants being more active than the general population, the study provides strong evidence for the benefits of heavy resistance training for older adults. The findings suggest that older individuals should be encouraged to engage in such training to maintain muscle function and overall health.
SOURCE:
The Guardian, June 18, 2024