If You Don’t Use it , You Lose it: The Importance of Strength Training as we Age
By Dr. Anna Bechtold, PT, DPT, OCS, CF-L1
There is a quote going around on social media that is says “I’m not training for my summer body; I’m training for my old lady/man body”. This is a great mentality to have when approaching physical training with the goal to maximize your longevity. The more muscle mass you have as you age and the more you continue perform high impact activities including such as jumping and running, the stronger your bones will be as you age. Like they say, “A body in motion, stays in motion.”
As we age, maintaining an active lifestyle becomes even more increasingly vital for our overall well-being. Physical therapy plays a pivotal role in helping aging adults not only manage pain and recover from injuries but also in promoting strength, flexibility, and maintaining independence. One fundamental principle that drives effective physical therapy treatment is known as progressive overload, aka progressing the intensity of your training over time. This can be achieved by adding weight, increasing volume, increasing time under tension and, in the case of improving bone density, adding impact to your workouts. Adding load greater than just your body weight is essential for bone health, increasing strength, and improving endurance. In the context of physical therapy for aging adults, progressive overload becomes even more critical as it helps counteract the natural decline in muscle mass and bone density that often accompanies aging.
Here are additional benefits of progressive overload for aging adults:
Increased Strength and Function: Progressive overload promotes muscle hypertrophy and enhances muscular strength, leading to improved functional abilities and reduced risk of falls.
Bone Health: Weight-bearing exercises that incorporate progressive overload can help maintain bone density and reduce the risk of osteoporosis-related fractures.
Joint Health: Strengthening muscles around arthritic joints can alleviate pain and improve joint stability, enhancing overall mobility and quality of life.
Mental Well-being: Regular exercise, including progressive overload training, has been linked to reduced symptoms of depression and anxiety, promoting mental well-being in aging adults.
There is never a bad time to start strength training and you are never “too old” to begin. If you find yourself limiting your activities due to pain or weakness and you don’t know where to start, reach out to us today. Not only can we help you get out of pain, but we can also help you feel stronger than you ever thought you could be. That way you spend more time on the trails, in the gym, and enjoying life with your family and less time in the nursing home.
