24th January 2024
Harvard Health Publishing – Harvard Medical School
But on average, adults who don’t do regular strength training can expect to lose 4 to 6 pounds of muscle per decade. (And most people don’t see the number on the scale going down, which means they are replacing that muscle with fat.) Fast-twitch fibers, which provide bursts of power, are lost at a greater rate than slow-twitch fibers, which means you’re not only growing weaker but also getting slower.
Perhaps it’s not surprising that one in every three adults ages 65 and older falls each year. Some of these falls can have dire consequences, including bone fractures, admittance to long-term care facilities, and even death from complications. According to the CDC, these spills lead to more than 800,000 hospitalizations a year. But strength and power training can help. People with stronger muscles are less likely to fall and, when they do take a tumble, less likely to sustain a serious injury.
Strength training isn’t just for 20-somethings getting ready for the beach. Keeping your muscles strong and healthy is important for older adults, too. With strong muscles, you can enjoy a high quality of life for years to come — swinging your golf club, playing with your grandchildren, taking a walk in the woods, or hitting the dance floor.