Discover Sixty-Five: March 2023

Health & Wellness
It’s Never Too Late
to Start Strength
Training
As we age, muscle strength decreases
by as much as 40%, which can
impact our ability to participate in
the activities we enjoy and eventually
our activities of daily living that
keep us independent. However,
there is something we can do about
this.
In 1990 a landmark study by
Fiatarone et al. was published that
explored the benefits of strength
training in nonagenarians, folks
in their 90’s. Not only were the
participants in the study an average
age of 90, but they were also frail
individuals living in a long-term care
facility.
Despite their age and conditions
that required them to live in longterm
care, 8 weeks of strength
training produced significant
improvements in muscle
strength, size, and functional
mobility. These findings highlighted
that strength training
can produce benefits for
everyone, and that it’s never too late
to begin.
After just 8 weeks of doing leg
extension exercises for 3 sets of 8
repetitions at approximately 80% of
their maximum 3 times per week,
strength improved on average
180%, and tandem walking speed
(walking with one foot directly in
front of the other, heel to toe, testing
balance and stability) improved
by 48%.
This produced functional benefits
for the participants, with two participants
no longer needing a cane
when walking, and one participant
that couldn’t stand up without
using the arms of a chair now
being able to do so with no arm
assistance.
But . . . and here’s the catch . . . after
4 weeks of stopping the strength
training regime, strength had
decreased by 32%. Finding a way to
make our exercise routines sustainable
is of the upmost importance;
more on this in the future.
It’s truly never too late to start your
strength training journey!
Jesse Bourgeois
BCAK Practicing Kinesiologist,
Certified Personal Trainer
www.jessebourgeois.ca
hello@jessebourgeois.com
References:
Fiatarone et al., 1990 | PMID:
2342214
The information shared is for educational
purposes only and should not be
seen as medical advice. Consult with a
health care professional prior to starting
any exercise routine.
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March 2023 Discover Sixty-Five email: seniors@pennywiseads.com