In a 1990 study published in JAMA, nine frail nursing home residents with an average age of 90 completed 8 weeks of high-intensity resistance training. Their leg strength increased by an average of 174%, mid-thigh muscle area by 9%, and tandem gait speed by 48%.
For much of the last century, muscle loss in old age was treated as unavoidable, and heavy exercise for frail older people was considered unsafe. A small study in Boston tested that belief directly.
What the study did
Ten frail residents of a long-term care facility, average age 90, volunteered for eight weeks of high-intensity resistance training for the legs. Sessions were supervised, and loads were set high relative to each person's ability and raised as they got stronger. Nine people completed the program.
What it found
- Leg strength increased by an average of 174%
- Mid-thigh muscle area increased by 9%
- Tandem gait speed, a walking test, improved by 48%
At the start, weaker legs went with slower walking, and more muscle went with more strength. The authors concluded that high-resistance training produces significant gains in strength, muscle size and mobility in frail people up to 96 years of age.
Why it matters
Leg strength is tied to the things that keep people independent: rising from a chair, climbing stairs and recovering from a stumble. Muscle that is not used shrinks at any age, and muscle that is trained responds at any age.
How to start safely
- Begin with supervision from a physical therapist or a trainer experienced with older adults
- Start with sit-to-stands from a chair, step-ups and resistance bands
- Train two or three days a week with a rest day between
- Increase the load gradually once a movement feels easy
Our articles on muscle loss after 30 and balance training after 40 cover the earlier decades.
When to talk with a clinician
Check with a licensed clinician before starting if you have a heart condition, uncontrolled blood pressure, osteoporosis, or recent surgery.
This article is educational and is not medical advice. Talk with a licensed clinician about your own health.
References
- Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA. 1990;263(22):3029-3034. Source
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