In the Geriatric population, many people agree that physical exercise is a good thing and can be beneficial in increasing longevity and quality of life. However, there doesn’t seem to be a firm consensus of what type of physical activity is best.

Again, most people will agree that it is best to do a combination of all of these types of exercise, but it’s my opinion we should shift the focus more on resistance training. I think it is almost more beneficial for this age group to do resistance training than almost any other age category when you consider the benefits that they can get.

Let’s look at some of the reasons this population should be doing some sort of resistance training. First, just staying generally fit with relatively leaner body mass will aid in all sorts of organ and bodily function. This will give us less overall stress on load bearing joints such as the knees, hips, and feet. Being leaner and more fit will make it easier to get up and move around which can be an issue as people age. Second, overall bone density and muscle mass begin to decline as we age and resistance training can be a great way to help fight that. Falls are a big issue with older people and that is often in part to bone density. Sometimes a misstep or trip can cause a hip fracture which then causes a fall. Having strong robust bone structure is essential for this age group.

This brings me to my next point, which is a few points in one but I think it is one of the most important: Falls. Falls are a major risk factor for older people and if a person over the age of 65 has a fall they are almost worse off over the next few years than if they were to have a heart attack and have an increased risk of dying in the next 2 years following a hip fracture. Falls happen for a few reasons including decreased bone density balance, coordination, and overall strength. Even if one's bone density is adequate, they might not have the strength or coordination to prevent a fall. Falls really are a big deal, and some sort of resistance training is a great way to try and prevent that from happening in the first place.

Quality of life also improves when you can add resistance training during this phase in your life. If you can physically walk on your own, have balance and coordination to get up and move around without the use of a walker or cane then you are probably going to be able to enjoy life more. You can go for a walk and see nature, you can play with grandkids without worrying if it is too much activity, you can pick things up without worrying about hurting yourself. All these things can be improved by simple resistance exercise a few times per week.

I think part of the reason we don’t see as many older people doing resistance training is because of the mental image we attach to it. If I were to suggest someone needed to do some sort of strength training they would probably imagine a powerlifter with a super heavy barbell and loud heavy metal music. That doesn’t have to be the case at all. Strength training can be many different things and although I think a barbell is a great way to go, you don’t have to use them to get strong. Machines can work just as well and you don’t need to do a 1 rep max to get strong either. As long as you regularly do some sort of resistance training for multiple body parts a few times a week that is all you need to get and maintain strength and bone density. Add in some exercises that incorporate single leg or single arm movements and now you get some added coordination benefits. Another note is we have to remember why you are doing resistance training, your goal is to improve overall strength and stability than the way you workout will be different from a person who has a goal of doing competitive powerlifting.

So if you or someone you know is getting older, please consider doing some sort of regular (2-3x / week) resistance training. It will be beneficial both short and long term and will add quality years to your life.