As we age, maintaining muscle strength becomes crucial for independence, mobility, and overall health. However, muscle function typically declines with age, and it can be challenging to find a solution that delivers long-lasting results. A recent study, part of the LISA trial, provides promising evidence on the effectiveness of high-intensity resistance training (HRT) in older adults. 

Article:  

‘Bloch-Ibenfeldt, M., Gates, A. T., Karlog, K., Demnitz, N., Kjaer, M., & Boraxbekk, C. J. (2024). Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT. BMJ Open Sport & Exercise Medicine, 10(2), e001899’. 

What the Study Found: 

In this study, 451 older adults (aged 64–75) were divided into three groups: those who performed heavy resistance training (HRT), those doing moderate-intensity training (MIT), and a control group. After one year of training, the participants were followed up with for four years to assess the long-term effects. 

• The HRT group, which focused on full-body exercises at higher intensity (around 70-85% of their one-rep max), saw no decrease in leg strength after four years. This group managed to maintain strength, even as muscle mass slightly declined. 

• On the other hand, the MIT group, which focused on moderate resistance training using bodyweight exercises and resistance bands, saw a slight decrease in strength. Likewise, the control group, which did not engage in any structured training, experienced a significant decline in strength. 

Why It Matters: 

The key takeaway from this study is that heavy resistance training can help maintain strength in older adults for years after training, even after muscle mass begins to decline. While muscle mass may decrease over time, the neuromuscular adaptations gained from high-intensity training can help preserve muscle function and strength. 

This is important because strength is a key factor in maintaining mobility and independence as we age. Training with heavier loads helps counteract the muscle weakness that often accompanies aging, allowing older adults to remain active and less reliant on others for day-to-day tasks. 

Takeaway: 

If you're looking to stay strong as you age, it might be time to consider adding heavy resistance training to your fitness routine. One year of heavy resistance training could lead to lasting benefits, helping you maintain muscle strength and function even as you get older. 

While moderate training is still beneficial, it's clear that high-intensity resistance training is the most effective way to keep your muscles strong for years to come. Whether you're looking to improve your balance, maintain your independence, or simply stay healthier in later years, making heavy resistance training a regular part of your routine could be a game-changer. 
 
If you’re interested in learning more about how resistance training can help you, or if you want to get started with a program tailored to your needs, contact Yates Physiotherapy today!