Many people believe that building significant muscle mass is essential for healthy aging. However, experts are increasingly emphasizing the importance of strength, rather than size, when it comes to maintaining functionality and quality of life as we get older.
Gabrielle Lyon, a physician who works with celebrities, refers to muscles as “organs of longevity.” Peter Attia, another physician, considers them “the most important insurance policy you can have.” This highlights a growing recognition of the critical role muscle plays in overall health and well-being throughout the lifespan.
We are often reminded that muscle mass begins to decline as early as age 30, and that building muscle becomes more challenging with age. But what, specifically, should be done about this decline? And does the size of our biceps and quadriceps truly matter for longevity? The answer, it seems, is not necessarily.
The Focus Should Be on Functional Strength
Experts now suggest that the key to maintaining strength over the long term is to focus less on muscle size and more on what those muscles can *do* – how much weight they can lift and how quickly. This functional strength helps to prevent chronic diseases, falls, and even hospitalization.
Michael Ormsbee, a professor of exercise physiology at Florida State University, explains that we want our muscles to be functional, enabling us to move heavy objects. “That’s strength. That’s power,” he states.
Determining if You Need Strength Training
The strength demands vary from person to person. Some individuals need to be able to carry a 5 kg laundry basket up stairs, while others may need to move furniture, cement bags, or stubborn pets.
A clear sign that you need to incorporate strength training into your routine is if you begin to adapt your daily life to accommodate a loss of strength, according to Donald Dengel, a professor of exercise physiology at the University of Minnesota. For example, many older adults he works with start placing cans on lower shelves when lifting becomes too difficult. While this may make dinner preparation easier, it also means they are not exercising those muscles as much.
“When I’m not working that muscle group, it’s just going to continue to decline,” says Dengel.
There are also several strength tests that can be performed with minimal equipment. The sit-to-stand test is a good indicator of power. A push-up test can measure upper body strength, and simply lifting dumbbells can test your grip strength.
How to Train for Functional Strength
Many weightlifting programs prioritize building larger muscles. However, the goal of lifting as we age should be to build or maintain strength, not necessarily muscle mass. Those new to strength training often gain both strength and muscle, regardless of their approach. However, there are strategies to focus on functional strength, which means training to improve how you move in everyday life.
Lift Heavier
While research shows you can build both muscle and strength with lighter weights, it’s more efficient to progressively lift heavier weights. Ormsbee recommends performing three to six repetitions of a weight that requires approximately 75% of your maximum effort. Which means a weight heavy enough that the last repetitions feel challenging, but not so heavy that you compromise form or reach failure.
Approximately 20 minutes is sufficient for an effective strength training session.
Train for Speed and Power
As we age, we lose more fast-twitch muscle fibers (essential for explosive movements) than slow-twitch fibers, which are important for endurance. Power training, which can include plyometrics, weighted ball throws, and other quick movements, can help maintain these fast-twitch fibers for longer, according to Abbie Smith-Ryan, a professor of exercise physiology at the University of North Carolina at Chapel Hill.
Having quick reaction times isn’t just important for athletes; it’s helpful for everyday challenges, such as recovering from a stumble or avoiding tripping over a pet.
“It’s not just lifting heavy weight, but lifting weight quickly so you have the reaction time and the speed to brace yourself if you misstep on a curb,” says Ormsbee.
Single-leg movements, such as lunges or step-ups, are another important way to build power and functional strength, Ormsbee adds. “If you had to run and jump over a small obstacle, you wouldn’t jump with both legs. You’d jump with one leg,” he explains.
Focus on Daily Movements
As we age, Dengel emphasizes the importance of preserving strength for functional, everyday movements, such as carrying groceries or lifting a child.
Many people lose strength in their shoulders as they age, he notes. To build shoulder strength, he recommends shoulder presses, using dumbbells, a barbell, resistance bands, or even a small gallon of water.
“A 5-liter gallon of water, filled, weighs about 11 pounds,” says Dengel. If you’re starting out, fill it halfway and begin lifting it to a high shelf eight times. As you get stronger, add more water or increase the number of repetitions. You can also lift the gallons from the floor, performing a deadlift.
