Can You Gain Muscle as You Age? New Research Says Yes!

A new study delved into the effectiveness of progressive whole-body resistance exercise training to see if we can gain muscle as we age. Size, strength, and functional performance in older adults aged between 65 and 75 years and those aged 85 years and above were measured. Over a 12-week period, participants experienced significant increases in quadriceps cross-sectional area (CSA), whole-body and appendicular lean mass, as well as upper and lower body muscle strength. Notably, the improvements were consistent across both age groups, indicating that age did not hinder the beneficial effects of exercise training.

The training consisted of three full body training sessions a week. Exercises included leg presses, leg extensions, chest press, horizontal rows, and lat pull downs. Participants performed several sets of 10 reps on each exercise between 60% to 80% of their estimated one rep maxes.

The findings are consistent with previous research demonstrating the positive impact of resistance exercise on muscle structure and function in older adults. Despite concerns that older age might limit the adaptive response to exercise, this study found no significant differences in muscle hypertrophy, strength gains, or functional improvements between the two age groups.

The study’s exercise program included a relatively high volume of training, which likely contributed to the observed benefits. This suggests that the total volume of work performed during exercise sessions plays a crucial role in determining the extent of muscle adaptation, particularly in older individuals.

Interestingly, while participants aged 85 and above showed lower muscle mass, strength, and physical performance compared to their younger counterparts, they still responded positively to the exercise intervention. This indicates that high-intensity resistance exercise training can be an effective strategy for improving muscular fitness in older adults, regardless of age.

The study’s results have important implications for promoting active and healthy aging. Resistance exercise training, with its ability to increase muscle mass and strength, is recommended for older adults seeking to maintain or improve their physical function. Moreover, the findings challenge previous notions suggesting that advanced age might limit the benefits of exercise training. Instead, they underscore the importance of implementing tailored exercise programs to support optimal aging across diverse age groups.

It’s never too late to gain muscle as you age! Need help getting started? Click Here for more info on our Richard A Henson Wellness Center and our available exercise and fitness options.