Strength Training for Older Adults
Position statement from the NSCA.
This 2019 position statement from the National Strength and Conditioning Association provides evidence-based recommendations for resistance training in older adults, highlighting its importance for maintaining muscle mass, strength, and overall health.
Aging is associated with decreases in muscle mass, strength, and function, which can lead to reduced physiological resilience. Resistance training can effectively combat these age-related changes.
Key Points
Muscle strength declines 2-5 times faster than muscle size with age
Only 8.7% of adults over 75 participate in muscle-strengthening activities
Resistance training can improve mobility, physical functioning, and independence in older adults
Aim
To provide an overview of current literature and evidence-based recommendations for resistance training in older adults.
Methods
The authors reviewed relevant literature and developed recommendations based on scientific evidence, professional expertise, and end-user considerations.
Results
The study presents 11 summary statements in four categories:
Program Variables
Resistance training is safe for healthy older adults when properly designed
Programs should be individualised and periodised, with 2–3 sets of 1-2 multi-joint exercises per major muscle group at 70-85% of 1RM, 2–3 times per week
Physiological Adaptations
Resistance training can counteract age-related changes in muscle function, atrophy, and morphology
It enhances muscular strength, power, and neuromuscular functioning
Functional Benefits
Improves mobility, physical functioning, and performance in daily activities
Enhances resistance to injuries and falls
Improves psychosocial well-being
Considerations for Special Populations
Programs can be adapted for older adults with frailty, mobility limitations, or chronic conditions
Portable equipment and seated exercises can accommodate those in assisted living facilities
