Adults can benefit from resistance training, regardless of age, because of the versatility of this form of training. All adults need a level of strength and muscular endurance to simply carry out daily life activities, maintain posture and mobility.
With resistance training, there are many variables and options to choose from. The type of training can be tailored to an age group’s needs to meet certain goals. Also in today’s busy world, resistance training has the versatility to be modified by time while still providing maximal benefits (Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., Grimaldi, K., 2012).
Adults of all ages can also benefit from resistance training by increasing their daily resting energy expenditure, raising metabolic hormone levels while improving their metabolism and body composition. These benefits positively impact long term health while increasing quality of life and the functional aspects of daily life activities (Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., Grimaldi, K., 2012).
Resistance training benefits for all age groups can include an increase or improvement in strength, power output, muscular endurance, core and total body stabilization and energy expenditure, in addition to many other benefits (Gennuso, K., Zalewski, K., Cashin, S., Strath, S., 2013).
With older adults, resistance training has been shown to improve or increase strength, functional ability, mobility and the ability to execute daily life activities more efficiently. Resistance training has been shown to have positive effects on aging and conditions such as muscle atrophy, sarcopenia, osteopenia and other mobility reducing conditions (Aarskog, R., Wisnes, A., Wilhelmsen, K., Skogen, A., Bjordal, J., 2012).
Due to the innumerable benefits outlined in these studies, I choose resistance training as the exercise method of choice for both healthy young adults and healthy older adults.
Gennuso, K., Zalewski, K., Cashin, S., Strath, S. (2013). Resistance Training Congruent With Minimal Guidelines Improves Function in Older Adults: A Pilot Study. Journal of Physical Activity and Health, 10, 769-776.
Aarskog, R., Wisnes, A., Wilhelmsen, K., Skogen, A., Bjordal, J. (2012). Comparison of Two Resistance Training Protocols, 6RM versus 12RM, to Increase the 1RM in Healthy Young Adults. A Single-Blind, Randomized Controlled Trial. Physiotherapy Research International, Vol. 17 Issue 3, p179 8p.
Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., Grimaldi, K. (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10:237.
NASM Certified Personal Trainer & Weight Loss Specialist