Want to live better & longer? Get strong & stay strong!

The importance of strength-building exercises is often underestimated. Once people reach their 50s and beyond, strength or resistance training becomes vital for maintaining the ability to perform everyday tasks and sustaining an active, independent lifestyle.

According to Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and Harvard Medical School instructor, "Aerobic exercise alone is insufficient. Without strength & resistance training, you risk becoming weaker and less capable."

What exactly means strength & resistance training?

Strength & Resistance training is a practice of utilizing muscles to generate force, which is essential for maintaining muscle mass and overall health, especially as we age.

Strength is one of the four pillars of an overall exercise framework consisting of

• Stability
• Aerobic efficiency (Zone2)
• Anaerobic performance (VO2max)

Strength & resistance training involves exercises that enhance the muscles' ability to produce force, thereby supporting daily activities and reducing the risk of injury. Strength & resistance training therefore is a fundamental component of a comprehensive fitness regimen aimed at enhancing longevity and quality of life.

How much muscle mass & strength do we lose by time?

The numbers do vary and go from the lowest version of 1% decline per year up to 4% strength loss per year. Bottom line is: The decline is real and it gives you a sense of what it means to sort of be average when you hit the 50ies.?

Personal note: I tell myself If I want to “kick ass” when being 85, I cannot afford to be average when I am 50 years old. That is why I exercise basically every day :). Needless to say, that not everybody got to be that extreme, but everybody should ask the question what will and want I still be capable of at 85. To keep a certain life-quality you better be strong. You’ve got to have muscle mass to accompany that strength (next to cardiorespiratory fitness and stability, of course).

Sarcopenia - What does it mean and what impact it has on longevity?

Sarcopenia, the progressive loss of muscle mass and strength associated with aging, is a significant concern for longevity due to several interconnected health impacts:?

1. Increased Frailty and Risk of Falls: Reduced muscle strength and balance increase the risk of falls and fractures. These injuries can lead to serious complications in older adults, often leading to a reduced lifespan.
2. Reduced Mobility and Independence: Sarcopenia can severely impact physical mobility, making daily activities challenging. Loss of independence can impact mental health, reduce quality of life, and sometimes accelerate physical decline due to inactivity.
3. Metabolic Impacts: Muscle tissue plays a role in glucose metabolism and insulin sensitivity. Loss of muscle mass is linked to higher risks of type 2 diabetes and metabolic syndrome, conditions that negatively affect lifespan.
4. Increased Risk of Chronic Disease: Sarcopenia is associated with chronic inflammation and may increase the risk of cardiovascular diseases. Both inflammation and reduced cardiovascular health are critical factors that reduce life expectancy.
5. Decline in Immune Function: Muscle tissue releases signaling molecules called myokines, which support immune function. Lower muscle mass may weaken the immune system, making individuals more susceptible to infections.

How can we prevent sarcopenia?

Preventing sarcopenia involves a proactive approach that focuses on maintaining and building muscle strength and function throughout life. Sorry, there is no “quick fix” approach.

The name of the game is “stay in the game” by being persistent and consistent :))

?The following pillars are to be considered:

• Strength Training:

As you would expect, strength is the foundation: Lifting weights- heavy weights :)) And yes, it is never too late to start with!

• Power Training: ?

The ability to move weights quickly or to make rapid and explosive movements. This is because the so called “fast-twitch muscle fibers” declines faster than pure strength with age, affecting tasks that require quick movements.

• Protein Intake:

A number of studies have found that intake exceeding the Recommended Daily Allowance (RDA) of 0.8 gram per kg may be preferential in preserving muscle mass and functions in aging adults. ?Experts like Dr. M. Stuart Philips for example suggest 1.2 – 1.6 grams per kg for individuals 50+. Focus on high quality protein for optimal amino acid profiles. People following a vegan diet may need to plan in order to reach their daily protein goals.

Personal note: Since I exercise daily and belong to the "grey panthers" (60+), I aim for 1.5-2 grams of protein per kilogram of body weight, supplementing with whey protein powder (20-40g) and creatine monohydrate (5g). My natural protein sources are: beef, chicken, fish, Greek yogurt with soya flakes, cottage cheese, eggs (a lot :)), tempeh, nuts and seeds, cheese, kefir, etc.

• Regular Monitoring of Muscle Mass and Muscle Strength

I highly recommend to track your muscle mass and strength using metrics like grip strength, body-composition analysis (DEXA scan) and even simple movement assessments to monitor declines and make adjustments proactively.

• Adequate Recovery and Sleep

I emphasize the importance of rest and quality sleep to facilitate muscle recovery, as muscle growth and repair predominantly occur during sleep.?

• Hormonal Health

I also recommend monitoring hormone levels (like testosterone and growth hormone), as these play a significant role in maintaining muscle mass and bone density. Talk to your physician to make the corresponding blood test and to discuss the outcomes.?

• Vitamin D and Other Micronutrients:

Also ensure sufficient levels of vitamin D, as it plays a role in muscle function. Other nutrients, like magnesium, omega-3 fatty acids, and B vitamins, also support muscle health and are critical for older adults. I conduct at least one full blood tests per year and discuss the outcomes and strategy with my physician. I personally take:?Vitamin D3/K2: 5000 IU/day during winter time and Omega3: Fish oil/wild caught: 400 mg/day

Some ideas for strength & resistance training

Let's consider 2 groups:

1. Non-Fit Individuals

• Goal: 2 x strength training à 30 mins per week
• Assumption: no gym access
• Intensity: each set you could have done max another rep (close to failure!)

Protocol:

?1.???? 60 secs high knee march (warmup)

2.???? 2 Sets Squats at 10, 15, 20 reps with 1-2 mins pause in between

3.???? 2 Sets Lunges at 8, 10, 12 reps each side with 1-2 mins pause in between

4.???? 2 Sets Pike Push at 8, 10, 12 reps with 1-2 mins pause in between

5.???? 2 Sets Doorframe Pulls at 10, 15, 20 resp with 1-2 mins pause in between

6.???? 2 Sets Push Ups at 8, 10, 12 reps with 1-2 mins pause in between

7.???? Core Set at 3 x 20 secs reps x 3

2. Average Fit Individuals

• Goal: 2 x 45-60 mins per week
• Assumption: Gym-access
• Intensity: at the end of each set you could have done max another rep (close to failure!)
• Caution: Consult a Personal Trainer first to be sure about proper execution
• Method: increase weight each rep

?Protocol:

?1.???? 60 secs Jumping Jack (warmup)

2.???? 3 Sets Bench Press at 12, 10, 8 reps with 1-2 mins pause in between

3.???? 3 Sets Lat Pulls at 12, 10, 8 reps each side with 1-2 mins pause in between

4.???? 3 Sets Shoulder Press at 12, 10, 8 reps with 1-2 mins pause in between

5.???? 3 Sets Squats 12, 10, 8 reps with 1-2 mins pause in between

6.???? 3 Sets Hip Thrusts at 12, 10, 8 reps with 1-2 mins pause in between

7.???? 3 Sets Hamstring Pulls at 12, 10, 8 reps with 1-2 mins pause in between

8.???? 2 Sets Gymball Core at 10-15 reps + 2 Sets Hang Raises at 10-15 reps

Some ideas for Power Training

1.??? High-Intensity Interval Training (HIIT)

• Description: HIIT involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise.
• Examples: Sprint intervals, burpees, jump squats, and mountain climbers.

?2. Plyometric Exercises

• Description: Plyometric exercises involve explosive movements that stretch the muscle (eccentric phase) and then rapidly shorten it (concentric phase).
• Examples: Box jumps, jump lunges, clapping push-ups, and power cleans.?

3. Power Training

• Description: Power training focuses on generating maximum force in a short amount of time.
• Examples: Medicine ball throws and kettlebell swings.

?4. Sprinting and Agility Drills

• Description: Sprinting and agility drills involve quick, explosive movements that challenge the body's ability to change direction rapidly.
• Examples: Shuttle runs, ladder drills, and cone drills.?

5. Functional Training

• Description: Functional training involves exercises that mimic real-life movements and require the use of multiple muscle groups.
• Examples: Turkish get-ups, farmer's walks, and battle rope exercises.

Some videos of my power training (typ 2 muscle fibre) training version:

Clinical Benefits of Resistant Training (strength/power training)

Take Away

Resistant Training (strength/power) – next to stability, aerobic and anaerobic training – might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.

Keep it up!

Sources:?

• Sarcoplasmic hypertrophy: C Vann et al. 2020 / Frontiers in Physiology
• Sex Differences in Association of Physical Activity with all-cause and cardiovascular mortality: Hongwei Ji, Martha Gulati et al. / JACC 2024 Feb
• Bridging the gap between strengthspan and lifespan: Avery D Faigenbaum et al. / Br J Sports Med, 2024
• Musculoskeletal Exercise: Its role in promoting health and longevity: Gerard D’Onofrio et al. / Elsevier Progress in cardiovascular disease, Volume 77, 2023
• Association of Muscle-Strengthening and Aerobic Physical Activity With Mortality in US Adults Aged 65 or Older: Bryant J. Webber, MD, MPH et al. / JAMA Network Open. 2022
• ?Comparison of Power Training vs Traditional Strength Training on Physical Function in Older Adults, A Systematic Review and Meta-analysis: Anoop T. Balachandran, PdD et al. / JAMA Netw Open. 2022
• Opimizing adult protein during catabolic health conditions, Stuart M Phillips et al. / Advances in Nutrition, Vol 11, issue 4, July 2020
• The anabolic response to protein ingestion during recovery from has now upper limit in magnitude and duration in vivo in humans, P Pinchaers et al. 2023 / The Journal of Nutrition

?