Depletion of leg muscle strength has emerged as a robust predictor of mortality among older adults, underscoring the critical need for its preservation. However, there is hope in the form of resistance training, which can mitigate this decline. As individuals age, skeletal muscle mass and function naturally decline, often compromising mobility and autonomy. While existing research has predominantly focused on relatively short-term interventions spanning 6 to 9 months, there is potential for longer-term solutions.
In an effort to explore the enduring effects of prolonged, supervised resistance training, researchers conducted a follow-up study involving participants from the lIve active Successful Ageing (LISA) trial—a large-scale, randomised controlled trial. This investigation aimed to ascertain whether engaging in one year of rigorous resistance training with heavy loads could yield sustained benefits over an extended period, providing reassurance about the long-term effectiveness of this intervention.
Participants recently retired and in good health, were initially categorised by sex, BMI, and independent chair mobility before being randomly allocated to one of three groups: a heavy weightlifting regimen performed three times weekly (149 participants), a moderate intensity training programme incorporating bodyweight exercises and resistance bands (154 participants, also three times weekly), or a comparison group (148 participants) advised to maintain their usual physical activity levels.
Baseline measurements encompassed bone and muscle strength, as well as body fat levels, with subsequent assessments conducted at 1, 2, and 4 years post-intervention. After the study period, 369 participants remained available for evaluation, reflecting an attrition rate primarily attributable to lack of motivation or illness.
By the fourth year, participants averaged 71 years of age, predominantly female (61%), and sustained an active lifestyle equivalent to nearly 10,000 daily steps as monitored by activity trackers. Analysis revealed no significant differences among the groups in leg extensor power, handgrip strength, or lean leg mass—all indicators exhibited declines across cohorts.
Notably, leg strength remained preserved at initial levels exclusively within the heavyweight resistance training group, whereas declines were observed in both moderate-intensity and comparison groups. This disparity, potentially linked to nervous system adaptations prompted by resistance training, attained statistical significance.
Conversely, visceral fat levels remained unchanged in the weights resistance training and moderate-intensity exercise groups yet notably increased in the comparison group—a finding suggesting that specific physiological parameters may exhibit differential responses to exercise modalities over prolonged periods.
Acknowledging that study participants skewed healthier and more physically active than the general population, despite prevalent chronic conditions affecting 80% of cases, researchers cautioned against generalising the findings broadly. Nonetheless, they concluded that the study furnishes compelling evidence supporting the enduring efficacy of heavy resistance training during retirement years.
The implications underscore potential strategies for healthcare practitioners and policymakers to promote and advocate for sustained engagement in rigorous resistance training among older adults. The study’s findings provide compelling evidence supporting the enduring efficacy of heavy resistance training during retirement years, inspiring us to advocate for this approach and foster enhanced health outcomes and functional independence in later life.
More information: Mads Bloch-Ibenfeldt et al, 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. DOI: 10.1136/bmjsem-2024-001899
Journal information: BMJ Open Sport & Exercise Medicine Provided by BMJ Group
