Too Old to Train Heavy? Think Again

By Bryan Haycock MS, CSCS

Many of you have voiced you desire to learn more about the effects of exercise in the "older" population. I will leave it up to you to decide exactly when a person becomes "older", however, one recent study clearly demonstrated the effects of high-intensity exercise on individuals ranging in age from 60 to 75.

In a recent study performed at Ohio University, 18 untrained men ages 60-75 years volunteered for the study. Nine were randomly placed in the resistance-training group (RT), and the other half served as untrained (UT) or control subjects. RT subjects performed a 16-week high-intensity (85-90% 1RM) resistance training program performed 2 times per week. Each workout consisted of 3 sets to failure (6-8 repetitions based on 1 RM of 3 exercises) using leg press (LP), half squat (HS), and leg extension (LE) with 1-2 minutes rest between sets.

Pre- and post- training strength was measured for the 3 training exercises using a 1 RM protocol. Body fat was calculated using a 3-site skinfold method. Biopsies from the vastus lateralis m. were obtained for fiber type composition, cross-sectional area, and capillarization measurements. Exercise metabolism, electrocardiography, and arterial blood pressure were observed continuously during a progressive treadmill test, and resting echocardiographic data were recorded for all subjects. Pre- and post-training venous blood samples were analyzed for serum lipids.

Resistance training caused significant changes in body fat levels, strength, fiber type, and fiber size. Percent fat decreased in the RT group by almost 3%, strength improved for all exercises: leg extension increased by 50.4%, leg press increased by 72.3%, and half squat by 83.5%. There was a fiber-type shift from IIB to IIA. You may recall reading about this shift in muscle fiber type after resistance training in a previous issue of the Think Muscle newsletter (http://www.thinkmuscle.com/newsletter/002.htm). Cross-sectional areas of all fiber types (I, IIA, IIB) increased significantly. Capillary to fiber ratio also increased but not significantly. No differences were observed for ECG and echocardiographic data. Interestingly, the RT group significantly improved treadmill performance and VO2max even though no aerobic training was performed. Pre- and post-training serum lipids improved but not significantly. No significant changes occurred in any pre- to post-tests for the control group.

This study clearly demonstrates what I have always told my clients, and that is that training programs for older individuals should not differ considerably from those prescribed for young people. The same relative resistance needed to make a young person’s muscle respond is the same needed for person decades older. To understand this, remember that the tissues of your musculoskeletal system are regenerating tissues. This means that the cells that make up those tissues constantly turnover, or regenerate themselves. As you get older, these tissues have been observed to atrophy or shrink, but this is due largely to inactivity and poor nutrition. When proper exercise and dietary practices are followed, people’s body composition (ratio of fat to muscle) remains relatively unchanged until very late in life. This study goes further to show that it is never to late to begin a weight-training program even if you haven’t kept up over the years. Any person, young or old, looking to lose some fat and build some muscle should not procrastinate another day.

Hagerman FC, Walsh SJ, Staron RS, Hikida RS, Gilders RM, Murray TF, Toma K, Ragg KE. Effects of high-intensity resistance training on untrained older men. I. Strength, cardiovascular, and metabolic responses. J Gerontol A Biol Sci Med Sci 2000 Jul;55(7):B336-46