The ability to climb stairs or get out of a chair depends more on strength than on aerobic fitness. Recent research at Tufts University clearly indicates that individuals as old as 90 can significantly increase strength and muscle mass by participating in strength training. One of the major health concerns for seniors is hypertension, or high blood pressure. Although the majority of research on younger individuals shows strength training to have a very minor effect, if any, on resting blood pressure and heart rate, strength training alone can decrease both resting systolic and diastolic blood pressure, as well as resting heart rate, in those over 65. Strength training in seniors not only provides the classic benefits of strength training, but some benefits normally associated only with aerobic training.
Osteoporosis also is a major health concern of seniors.
Many people think of osteoporosis as primarily a woman's health concern, but in fact, it is a disease afflicting both sexes. Although post-menopausal women have the greatest risk of osteoporosis due to the association of bone loss and low estrogen levels, one in eight men past the age of 50 will have an osteoporotic bone fracture. While there is no predetermined strength training prescription in terms of a recommended number of sets, repetitions per set or sessions per week to optimally increase bone mass, strength training clearly slows bone loss and may even increase bone mass. Everyone agrees that strength training should be a part of rehabilitation programs to help injured adults recover from many musculoskeletal injuries. The problem with rehabilitation programs is they have an end point.