A recent study by Deakin University found that women experience worse disability than men in later life, highlighting the need for therapies to mitigate age-related muscle loss and improve the female ‘healthspan’.
But while the findings around loss of muscle mass and disability may cause dismay for older women who have never – or not for a long time – done strength training, there is good news.
Another recent study by McMaster University in Canada found that you don’t need to start powerlifting heavy barbells to increase your strength – whether you start with heavy weights or light, the results are comparable.
What the study found to be more important than load, or number of repetitions, was effort and regularity.
Muscle matters
’One of the most overlooked issues in ageing is skeletal muscle,’ says Dr Stuart Phillips, professor of kinesiology at McMaster University and author of the new study.
‘Age-related muscle loss, known as sarcopenia, begins earlier than many realise – often as early as age 35.’
‘This decline affects strength, mobility and the ability to perform everyday tasks. When muscle mass drops below a certain threshold, even basic activities like climbing stairs or rising from a chair become difficult.’
Strength training: The miracle prescription
Professor Phillips says that if physical activity were a pill, it would be prescribed to lower the risk of heart disease, cancer, diabetes and even dementia. But, he says, aerobic activity alone isn’t enough.
‘Strength training… offers unique benefits. It improves muscle mass, bone density, and balance, and reduces the risk of falls and osteoarthritis.’
Professor Phillips says that while regularity is important, there is no one-size-fits-all effective dose for strength training. The key he says, is just ‘to start.’
‘Two sessions per week is a great target, and more can offer additional benefits.’
‘To me, resistance training is a continuum and a suite of things that you can pick from. Some people like to lift heavy weights. The mistake that’s made is people say you need to lift heavy weights, and that’s not true.’
Is light alright?
The study at McMaster University recruited 20 young men who did not regularly strength train and checked the size and strength of their muscles.
The study then randomised heavy and light lifting for each participant – one arm or leg with a heavy weight, while the other limb did the same exercise with a much lighter weight.
The participants then completed three training sessions per week, doing as many repetitions as they could with the light or heavy weight until muscular failure.
After 10 weeks, their strength was tested again. The results showed that all the participants had stronger and larger muscles, and the limb that lifted lighter weight was just as strong as the one that lifted heavy weight.
Dr Phillips says the findings highlight that ‘effort’ – lifting until muscles are tired – and regularity are more important than load.
New Stronger for Life Membership at getback South Melbourne
Developed predominantly for people aged over 40, getback’s new Stronger for Life Membership program focuses on improving strength, movement and balance around the spine and major joints such as the knee, hip and shoulder.
Every new member undergoes a thorough assessment with a Physiotherapist before starting an exercise therapy program. The assessment allows your therapist to design a program that focuses on improving your strength and mobility where it’s most needed.
getback™ programs start gradually with appropriate loading based on your assessment results. Every session is supervised by a Physiotherapist or Exercise Physiologist, with a maximum of four patients in a group appointment. All programs are designed with a minimum of two exercise therapy sessions per week.
From rehab to resilience
Most importantly – if you have any current injuries or pain, our existing Physiotherapy, Osteopathy and Back Pain services will help you transition from rehabilitation to exercise therapy for long-term resilience.
Membership Inclusions
- Initial Consultation with a Physiotherapist to understand your history and Healthspan goals.
- Strength and Mobility Assessment – precise measurement of the strength and mobility of key muscle groups using the getback devices.
- 5 x 1:1 Training sessions with a Physiotherapist or Exercise Physiologist to demonstrate exercise device usage and correct techniques.
- Unlimited weekly Training sessions
- Additional Assessments by request
Investment
Weekly direct debit of $55. All getback programs are eligible to be claimed under your specific Health Benefits Schedules.
