Osteoporosis and osteopenia are well-known concerns among older adults. However, a commonly discussed but equally important issue is sarcopenia—the age-related decline of muscle mass and function.

Approximately 45% of individuals over the age of 45 are affected by sarcopenia. There is a significant correlation between reduced muscle mass and decreased bone density. Often, those with low bone density also experience concurrent muscle loss. By age 50, an untrained person can lose 3-5% of muscle mass per decade, a rate that increases to 5-13% each decade after turning 70.

To tackle these interconnected issues, incorporating resistance training is essential. By applying appropriate intensity, resistance training not only stresses the muscles but also prompts the bones to adapt, remodel and form new bone tissue, thereby enhancing both muscle mass and bone strength.

Stronger muscles and sturdier bones not only enhance resilience against falls but also improve overall physical functionality, allowing older adults to carry out daily activities more easily.

The advantages of resistance training are beneficial for people of all ages. However, to reap these benefits, it’s important to maintain intensity. Simply lifting weights is not enough; the weights must be challenging, slightly exceeding what one would normally lift. Intensity is key in resistance training to effectively stimulate muscle growth and enhance bone health.

In our daily lives, we often engage in weightlifting without even realizing it—carrying groceries, small pets, purses, luggage and even grandchildren. These routine activities frequently involve lifting items that weigh five pounds or more, emphasizing the need to choose heavier weights in formal resistance training sessions to consistently challenge and strengthen muscles.

A comprehensive weight training program typically includes four to five exercises performed two to three times per week. It’s beneficial to incorporate movements that mimic daily activities, such as squats, overhead presses, step-ups, deadlifts, weighted walks and rowing or pulling movements. These exercises enhance functional strength by replicating real-life challenges.

Effective resistance training involves lifting heavier loads for 8-12 repetitions per set, pushing to the point of fatigue without compromising form. Typically, this should be repeated for two to three sets with 2-5 minutes of rest between sets. 

If it’s too easy to proceed to the next set with minimal rest, the weights are too light and need to be increased. The principle of progressive overload is paramount; as muscles adapt and strengthen, it’s important to continually increase the weight to ensure ongoing improvement.

For example, you might start with bicep curls using an 8-pound weight for three sets of 10 repetitions. Once it becomes easy to perform 15 repetitions, this is a cue to increase the weight. 

Progress to using a 10-pound weight for three sets of eight to 10 repetitions as your strength builds. This method focuses on increasing the challenge through heavier loads rather than just adding more sets or repetitions.

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Erin Eleuterio is a fitness professional, Functional Aging Specialist, podcast host and community builder dedicated to enhancing the lives of adults over 50. Listen to her podcast at erineleu.com/podcast