How To Stay Strong As You Age (Expert Interview)

Slowing down the aging process is a priority for many people who are past their 50s. As you probably know, resistance training is a great way to do that, in addition to cleaning up your diet and adopting a plant-based lifestyle.

When it comes to staying stronger as you get a bit older, people have many questions. The process seems confusing, and not a lot seems to be in their favor. That’s why I always like hearing an expert talk about the subject.

In the video interview below, we have professor Brad Schoenfeld. He’s a professor of exercise science at Lehman College in New York. Zoe (the name of the YouTube channel) interviewed him to get his full opinion on strength training as you get older (spoiler: he’s a big fan!)

The interview is long, but very insightful, so I highly recommend you check it out! If you would rather read, scroll down past the video. I made a summary with key points for each topic that they discussed. Enjoy!

Table of contents

How Do Our Muscles Work?

Muscles are important for maintaining functional independence and preventing falls and hip fractures in the elderly.
Muscles store glucose as glycogen, and reduced muscle mass can lead to diabetes and insulin resistance.
Muscles help strengthen bones by pulling on them, and muscle weakness can contribute to decreased bone density.
Sarcopenia, the age-related loss of muscle, is not inevitable and can be counteracted.
Resistance training is the most effective way to maintain and build muscle mass as we age.

The Loss Of Muscles And How To Prevent It

Resistance training is key to preventing sarcopenia, the loss of muscle mass that occurs with aging.
Resistance training can be done with weights, bodyweight exercises, resistance bands, or cable machines.
A meta-analysis showed that sedentary adults 75 years and older who engaged in resistance training for 8–12 weeks experienced significant increases in strength and muscle growth.

Resistance training And How It Builds Muscles

Resistance training challenges muscles more than walking, leading to muscle growth.
The body only builds muscle to the extent that it’s challenged.
The “use it or lose it” principle applies to muscles: if they’re not used, they’ll be lost.
Lifting weights that challenge the body signals the need to maintain muscle for survival.

Nutrition And Muscle Growth

Protein consumption is important for muscle growth, as amino acids from protein are used to build muscle.
Protein deficiency can compromise muscle gain, but resistance training remains the most important factor.
As people age, they become less sensitive to leucine, an amino acid that kick-starts protein synthesis.
Older individuals may need to consume more protein to hit their leucine threshold and maximize muscle gains.

How Muscle Growth Changes With Age

Muscle growth becomes more challenging with age due to various factors.
Men generally lose around 1% of testosterone after the age of 40, leading to a gradual decline in muscle-building ability.
Women experience a more pronounced decline in muscle-building ability due to a significant reduction in estrogen production during menopause.
Chronic inflammatory effects and injuries can further hinder muscle growth in older individuals.

Resistance Training Vs. Cardio

Resistance training involves the musculoskeletal system and is not oxygen-dependent.
Resistance training builds muscle strength and size, while cardio does not substantially challenge muscles to develop.
Strength gains can occur within a few weeks, and hypertrophy (muscle growth) becomes evident in about a month.
To build muscle strength and size, focus on resistance training rather than cardio.
It is not necessary to do an exercise for each muscle; compound exercises that work multiple muscle groups are efficient and effective.
For example, squats work the quadriceps, hamstrings, glutes, and core muscles simultaneously.
Start with a weight that is challenging but not too heavy, and gradually increase the weight as you get stronger.
Focus on proper form to avoid injury and maximize muscle engagement.
Incorporate progressive overload by gradually increasing the weight or resistance over time to continue building muscle.

How To Do Resistance Training

Resistance training is recommended at least twice a week for general health and fitness, with two 30-minute sessions per week providing significant gains in strength and appearance.
Focus on compound exercises that work multiple muscle groups simultaneously, and consider working with a qualified personal trainer, especially for beginners, to learn proper form and create an effective plan.
Consistency and adherence to a well-structured plan are crucial for achieving results, and resistance training should become a regular habit.
Free weights have benefits over machines, but machines are safer for beginners, and the weight section of a gym is not the only place for resistance training.
Pilates and yoga are not sufficient for optimal muscle development compared to resistance training, but a 15-minute home workout can be effective with a focus on pressing, rowing, and hip hinge movements.

No Time To Exercise?

If you only have 15 minutes to exercise, focus on compound exercises that work multiple muscle groups.
Examples of compound exercises include squats, lunges, push-ups, and chest presses.
These exercises can be done with minimal equipment and are a great way to get started with strength training.
There is a misconception that you need to use heavy weights to get the benefits of strength training.
In reality, you can get significant benefits from using lighter weights and focusing on proper form and technique.
Lifting heavy weights can be risky, especially for older adults or those new to strength training.

What Weight To Train With?

Resistance training with lighter weights (30–40 repetitions) can achieve similar muscle growth as lifting heavy weights (5-8 repetitions) if the effort is high and the last few repetitions are challenging.
Lighter loads are a viable alternative for individuals with joint mobility issues or injuries, allowing them to still benefit from resistance training.
Lighter loads may be less strenuous and more tolerable for some individuals, especially as they age.
Resistance training with lighter loads can still provide significant health benefits, even for individuals with joint mobility issues or injuries.
Resistance training is important for maintaining strength as we age, especially for women who may experience bone density loss and muscle control issues due to post-menopause.

How Menopause Affects Muscle Maintenance

Resistance training is essential for maintaining bone density, especially for women after menopause, and preventing osteoporosis in the wrist, spine, and hip areas.
Structural movements like presses, rows, and hip hinge movements are ideal for offsetting bone loss and promoting bone growth.
Three sessions per week of 45 minutes to an hour of resistance training, combined with regular cardiovascular exercise like walking, can significantly improve overall health and well-being.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.