Heavy strength training at retirement age preserves vital leg strength for several years, according to recent studies. The benefits of this type of exercise were highlighted in a research project led by Carl-Johan Boraxbekk from Umea University in Sweden, published in the journal BMJ Open Sport & Exercise Medicine.
The study involved 369 participants who were randomly assigned to one of three groups: one-third lifted heavy weights three times a week for a year, another third performed moderate intensity training with body weight or resistance bands thrice weekly, and the remaining third were encouraged to maintain their usual level of physical activity.
Leg strength was measured at the start of the clinical trial and again after one, two and four years. The results showed that leg strength was preserved at the same level in the heavy weights group after four years, but not in the other two groups.
Another study published by Mads Bloch-Ibenfeldt from Institute of Sports Medicine at Bispebjerg Hospital in Copenhagen, Denmark, also emphasized the importance of heavy resistance training for older adults. The research was published in BMJ Open Sport & Exercise Medicine and showed that participants who engaged in heavy load resistance training maintained their leg strength four years after the training.
Researchers suggest that older adults should focus on exercises that improve strength for everyday functional movements, as higher leg strength is a reliable predictor of physical functionality later in life. Previous studies have shown that resistance training can help prevent muscle loss as people age and reduce the risk of early death.
It's important to note that these studies provide evidence for the long-term benefits of heavy resistance training at retirement age, but they do not guarantee a definitive outcome for every individual. It is always recommended to consult with healthcare professionals before starting any new exercise regimen.
