Over 40? Why strength training is more important than ever

Age-related declines in musculoskeletal health are very well studied. A serious issue associated with these declines in musculoskeletal health is the dramatic increase in physical inactivity with age (Source). With increasing age, responsibilities often pile up, which can easily cause you to fall into bad habits. Very commonly, this involves not participating in physical activity or resistance training. This lack of activity is likely a contributor to the dramatic decline in muscle mass with increasing age. In fact, after the age of 30, muscle mass is found to decrease by ~8% per decade (Source). We refer to these significant decreases in muscle mass as sarcopenia. However, you can combat this with strength training, which will also support a healthier, longer life.

Here at Exersci, we understand how important it is to participate in resistance training. Being able to overcome the busy gyms and other barriers to using commercial gyms may be an added factor in why you might be neglecting resistance training. Therefore, this blog will cover why strength training is more important than ever for people over 40 and provide some equipment that you can implement at home to complete strength training.

The Science of Ageing: Muscle Loss and Functional Decline

The aetiology of the decreases in muscle mass that come with age is thought to result from changes at the cellular level, along with endocrine changes, i.e., hormonal changes (Source). Collectively, these changes result in a loss of muscle tissue and are heavily linked to increased risk of musculoskeletal injuries, osteoarthritis, falls and a decrease in functional ability.

The decline in muscle mass is known as sarcopenia. Although, as mentioned above, the causes of sarcopenia are multifactoral. Decreases in physical activity and resistance training with ageing are also contributors. Furthermore, stopping exercise will accelerate the decline in muscle mass, strength, and overall health. Simply put, if you are not providing your nervous system or muscle tissue with stimuli to drive adaptations, you will not combat the age-related declines in functional ability. 

 

How Strength Training Protects Your Body After 40

Strength training is well studied. We know that resistance training at heavier loads is optimal for improving musculoskeletal health. But how does it combat sarcopenia specifically? 

Although we recognise sarcopenia as a disease, we do not have any pharmacological treatments to combat it. Strength training, on the other hand, has become well known to combat the age-related declines in muscle mass (sarcopenia). This is because resistance training has profound effects on multiple physiological mechanisms. For instance, resistance training increases muscle cross-sectional area in mobility-limited older adults (Source). This directly highlights the ability of resistance training to combat sarcopenia. These increases in muscle cross-sectional area, i.e., muscle hypertrophy, are likely due to the activation of cell signalling pathways that ultimatley lead to increased protein synthesis (adding protein to existing muscle cells). 

Resistance training also provides non-mass-related benefits, such as increases in tendon stiffness (Source). Six weeks of resistance training was also shown to increase motor-unit discharge rates (the rate at which impulses are sent to cause a muscle contraction) by 49% (Source). Collectively, these mechanisms are all associated with increases in muscle strength. Furthermore, even in adults aged over 60, resistance training has induced significant improvements in bone-mineral density (Source), which is extremely important in the prevention of osteoarthritis!

 

Practical Strength Training: Equipment That Supports Healthy Ageing

It is important to realise that expensive memberships and complex equipment aren't required to enhance muscle hypertrophy, strength and other exercise-related benefits. Being able to train at home also overcomes the limitations of commercial gyms, such as the cost and the unnecessary travel times, especially in peak-hour traffic. 

So what equipment do you need? Focus on versatile equipment that aids full-body adaptations. Even better, equipment that allows you to progressively overload will really maximise your training adaptations. Some example equipment includes: 

• Adjustable weight sets (Including adjustable dumbbell, barbell, & kettlebell sets)
• Resistance bands
• Weighted vest
• Weighted sled

All of this equipment allows for progression and engages a wide range of musculature. Adjustable weight sets are the most versatile of the group, allowing you to provide heavy-external loads on the upper and lower body for adaptation. Resistance bands are also great for placing resistance on the upper and lower limbs. They are also crucial when wanting to activate and engage stabiliser muscles, which play an important role in injury prevention. Weighted vests allow you to place external loads onto typical body weight exercises or even daily tasks such as walking. This induces greater mechanical tension on the musculature to drive adaptations and increase bone mineral density. Lastly, weighted sleds are also extremely beneficial for full-body adaptations. They allow for pulling and pushing movements that can be used to engage the upper body, core and lower body. 

The equipment outlined above will allow for primary, multi-joint movements as well as accessory movements, thus encouraging full-body adaptations. You should plan on completing 2-3 sessions per week to best improve strength and physical function. 

Conclusion

Age-related declines in muscle mass and strength are well known to occur naturally, and unfortunately, there are currently no pharmacological interventions to combat such declines. However, for many years now, resistance training has been a well-known combatant to the decreases in muscle hypertrophy, strength and subsequent decreases in physical functions with ageing. Additionally, we understand that daily life can interfere with your exercise goals. However, we believe that you can easily overcome this with the Exersci equipment highlighted within this blog. By having equipment available at home, you will be better motivated to remain consistent, which is key to inducing physiological adaptations and combating the age-related declines previously discussed. 

Explore Exersci's range of strength equipment, designed to help you train progressively and effectively at any age!

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