Studies have shown that we lose between 3% and 8% of our muscle mass every 10 years after the age of 30.
Customized, preventive strength training is the best way to maintain vitality as we age. The benefits attainable from proper strength training for older adults are even more compelling than for others, as they have so much more to get back. When proper, customized strength training is applied to the physiology of elderly people, the rate at which they develop strength is astounding. It does not take much to stimulate the muscles and bring them back to the “baseline” because they have just been lying dormant.
It is quite possible to double the strength in as little as 6 to 12 weeks!
For example, residents from a home for the elderly in Boston, all aged between 86 and 96 years, completed an 8-week program of strength training. Exercises were restricted to the thigh muscles (quadriceps). The group recorded an average increase in strength of 174%. CT-scans showed that muscle mass had increased by 9% and walking speeds rose by 48%. The results were outstanding and the residents welcomed the improvement in their quality of life.