What is Sarcopenia?

Sarcopenia is the gradual loss of muscle tissue that occurs due to normal aging. Although the process of sarcopenia is inevitable, the rate at which it occurs can be attenuated. It appears that after age 50, the effects of sarcopenia are even more significant.

Adults between the ages of 50-80 years old can lose up to eight times more muscle mass than is lost in the previous 30 years (1). Resistance training has proven effective in decreasing the rate of sarcopenia, especially if it is implemented in the correct manner.

Although elderly adults might appear different than a 25-year old fitness enthusiast, there are no age-specific reasons why these adults should not use resistance training to improve muscle function, strength, and power. Personal trainers may shy away from working with elderly adults because of “fear more than anything,” says physical therapist and certified strength and conditioning specialist (CSCS®) Jaynie Bjornara. Fitness professionals are often “too careful in treating [elderly adults] like they’re going to break.”

Moving Forward with Progression

As with any properly designed strength and conditioning program, progression is arguably the most important aspect. This means gradually increasing load and intensity for each client, regardless of age. Bjornara’s top three guidelines for training the elderly population are as follows:

1. Use bodyweight and free weights whenever possible and avoid overuse of machine-based training modalities.
2. Increase the load appropriately. Self-selected loads are typically too low, ranging from 38-55% of 1-repetition maximum (1RM). Aim for 60-80% 1RM.
3. Combine power and strength exercises. Specifically, lower body power exercises should focus on rapid, concentric movements.

Keeping workouts “light” and erring on the side of “conservative” is not necessarily the best approach. Any notion that an elderly person needs to be trained differently than a younger adult is simply not the case. Contraindications for resistance exercise should be based on health status, not age.

When Bjornara was asked if there are specific contraindications for elderly clients’ resistance training programs she responded, “Bottom line, if it is a healthy elderly person with nothing severe … you can work [elderly persons] out in a way that you probably don’t think you could. You need to progress them like any adult and you need to challenge them.”

References

1. Hunter, GR, McCarthy, JP, and Bamman, MM. Effects of resistance training on older adults. Sports Med 34(5): 329-348, 2004.

About the Author

Derek Grabert, MS, CSCS,*D is an Education Content Coordinator for the NSCA. He holds a master's degree in nutrition and has experience as a university instructor for human nutrition, anatomy, and physiology classes. He has coached high school athletes, special populations clients, and general fitness enthusiasts on the health benefits of strength training, aerobic training, and the integration of proper nutrition.