The inclusion of resistance training (RT) as part of an exercise program has been endorsed by Exercise and Sports Science Australia (ESSA), American Heart Association, American College of Sports Medicine (ACSM), American Diabetes Association, just to name a few. These recommendations are based on the effects of RT on muscle strength, as several cross-sectional studies have shown that muscle mass is inversely associated with all-cause mortality and the prevalence of metabolic syndrome, independent of cardiovascular fitness levels. What does that mean? The more muscle mass you have, the less likely you are to be affected by metabolic diseases.

Ageing is associated with a loss of both muscle mass and the metabolic quality of the muscle. Sarcopenia, the loss of muscle mass associated with ageing, is a main cause of muscle weakness in older age. This leads to an increased risk of developing obesity related insulin resistance and type II diabetes mellitus. Research supports the use of RT to prevent age related decreases in muscle mass as up to a 10% loss a decade of muscle mass is common as we age.

Resistance Training vs Overweight/Obesity. Can resistance training help?

You bet it can. Let’s have a look at some markers for diabetes, and see what lifting stuff does to it. In one meta-analysis, (which is a large study of other studies of a similar topic) found some extremely compelling information to support the use of resistance training in the treatment of chronic metabolic disorders such as overweight and obesity.

If we have a look at this table below, we can have a look at what resistance training (RT) can do in comparison to Aerobic Endurance Training (AET) for a number of markers for obesity, diabetes and metabolic syndrome.

Resistance training has a large effect on blood glucose, total cholesterol, plasma triglyceride, high and Low-density lipoproteins and glycated hemoglobin. What is surprising is the large effect it has compared the aerobic training, which has been seen as the standard exercise prescription for weight loss. Resistance training has also been shown to preferentially mobilizes visceral and subcutaneous adipose or fat tissue in the abdominal region.

On this basis, resistance training is considered a strong alternative to the traditional cardiovascular training prescribed for metabolic syndromes and disorders.

What can lifting weights do for our health and wellbeing as we get older??

If we look further at sarcopenia, or the loss of muscle mass as we age, it has many negative health outcomes. The table below highlights several negative outcomes as a result of sarcopenia. The main areas are loss of strength, power and muscular endurance. These three elements are crucial to maintain a healthy lifestyle.

Strength is defined as the neuromuscular systems ability to apply force to external object. Without strength, or the loss of strength as we age, we lose our functional capacity for carrying out activities and tasks associated with daily living (ADL’s). That is the ability to carry or move our body where we want without restriction. As strength goes, typically our physical activity decreases also, thus increasing disability.

Power can be defined several ways, but it is the combination of force and velocity. This is the first element we lose, then goes strength, then we lose muscle mass or muscle atrophy. Power is important as this requires the body to be able to move quickly. The more powerful, the quicker you are. The more powerful, the more force you can apply to an object, whether external or referring to your body. Looking at fall prevention and balance. We do not fall slowly, so we need to be able to catch or move quickly to prevent incidents.

For muscular endurance, the ability to apply force over a period of time. This involves exercise endurance, fatigue and injury incidence. The longer you can maintain a workload, the less chance of fatigue related injuries. The sooner you fatigue, the more likely you are to get injured.

If we look at what RT can do for our muscles as we get older, there are several benefits.

• Fiber Type shift: this means your muscles are changing for the better.
• Muscle size: The more muscle the better for metabolic rate/injury prevention
• Strength: The stronger you are, the better for life activities
• Power: The ability to apply force or move quickly. Essential for fall/injury prevention
• Mobility: Mobility vs Disability. Move more often
• Motor Unit Integrity: Increase in neuromuscular ability of muscles
• Balance: crucial for fall prevention

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