There’s a common misconception that exercise is only for young people. Nothing could be further from the truth. In fact, while young people might get away with a sedentary lifestyle for a while, older adults cannot. Exercise becomes even more essential as we age. Let’s dive into why and how seniors should exercise to stay strong and independent.

Sarcopenia: The Age-Related Muscle Loss

Sarcopenia is the progressive loss of muscle mass due to aging. On average, adults lose about 1% of their muscle mass per year starting around age 30. The less muscle we have, the weaker we become, leading to reduced flexibility, lower energy levels, and difficulty with everyday tasks. Balance can also become an issue, increasing the risk of falls and injuries.

However, resistance training—also known as strength training—can slow this process and help maintain muscle mass. Strength training involves working against resistance, whether through free weights (like dumbbells, barbells, or kettlebells), machines, or even bodyweight exercises. Machines, in particular, provide added stability, making them a great option for seniors who may struggle with certain movements.

Why Strength Training is Essential

Strength training does more than just build muscle. It also:

• Improves bone density and helps fight osteoporosis and reduce pain from osteoarthritis.
• Reduces pain from osteoarthritis and enhances joint flexibility.
• Decreases the risk of chronic diseases, including type 2 diabetes, cardiovascular disease, and some cancers.
• Improves cognitive function
• Enhances overall quality of life, making it easier to perform daily activities, play with grandchildren, go on hikes, and enjoy an active lifestyle.

Even two 30-minute strength training sessions per week can provide significant benefits, including keeping your mind sharper as you age. However, strength training is just one part of a well-rounded fitness routine. Next, let’s talk about muscle power.

What is Muscle Power?

Muscle power is the ability to generate force quickly—often referred to as explosive strength. In simple terms, power is strength + speed. Why is this important for seniors?

As we mentioned earlier, sarcopenia leads to muscle loss over time. But muscle power declines even faster than muscle strength. This affects your ability to:

• Get up from a chair quickly
• Climb stairs with ease
• React swiftly to avoid falls or obstacles
• Maintain balance and coordination

A review of multiple studies found that power training may be even more beneficial for older adults than traditional strength training. Participants over 65 who engaged in power training showed greater improvements in tasks such as chair rises, balance exercises, stair climbs, and walking tests.

How to Train for Muscle Power

To improve muscle power, you need to incorporate explosive movements. Some effective exercises include:

• Jumping or hopping movements (if physically able)
• Wall bounces
• Pushing a sled
• Battle rope training

Power training can be done on its own or incorporated into a strength training session. Start with one session per week and gradually increase the frequency and intensity as your body adapts.

The Role of Nutrition in Senior Fitness

Nutrition plays a crucial role in overall well-being and the effectiveness of exercise. Unfortunately, many people still lack the necessary knowledge to make informed dietary choices. Generic advice like “eat healthy” or “avoid processed foods” is often too vague to be truly helpful.

One key consideration for older adults is protein intake. As we age, our bodies become less responsive to anabolic stimuli like protein and exercise, making adequate protein consumption even more essential to counteract muscle loss.

For a healthy adult without kidney issues, the general recommendation for protein intake is:

• 1.2 to 1.6 grams of protein per kilogram of lean body mass per day for maintenance.
• 1.6 to 2 grams per kilogram for muscle growth.

However, because muscle loss accelerates with age, seniors need even more protein. Here’s a simple way to calculate your protein needs:

1. Estimate your lean body mass (total body weight minus body fat). For example, if an 80 kg (176 lb) person has 25% body fat, their lean body mass is 60 kg.
2. If they want to maintain muscle, they should consume 90g of protein per day (60 kg × 1.5g).
3. If they want to build muscle, they should aim for 120g of protein per day (60 kg × 2g).

Conclusion: A Blueprint for Healthy Aging

To stay active, strong, and independent as you age, focus on these three pillars:

✅ Strength training at least twice a week

✅ Power training at least once a week

✅ Adequate protein intake to counteract muscle loss and support recovery

By following these guidelines, you can enjoy a healthier, more mobile, and fulfilling life well into your later years.