After 30, the average person can lose up to 8% of their muscle mass per decade. Strength is integral to maintaining a high quality of life as you age — is there any way to combat its loss?
Fortunately, the answer is yes. Not only can seniors build muscle mass, but they can use resistance bands to do it easily, effectively, and inexpensively at home.
But how effective are resistance band workouts? This quick guide will break down the answer. Let's go!
Science Behind Building Muscle Mass as A Senior
Sarcopenia is age-related muscle loss, and scientists still don't fully understand why it happens. A mix of changing hormones and sicknesses can make muscle-building less efficient as we age. Even if you're trying to add muscle, the growth signals in older bodies tend to be weaker.
But that doesn't mean it's impossible, it just requires a little more effort and dedication. Building muscle mass, especially as a senior, has numerous benefits that make it worthwhile.
Improving balance: Strong muscles can support better balance, reducing falls or other accidents caused by slipping and tripping.
Increased strength: Helps with everyday activities such as carrying groceries and getting from a chair.
Healthier joints: Stronger muscles also help to keep joints healthy by improving their range of motion and providing support for bones.
Can Seniors Build Muscle Mass with Resistance Workouts?
Regardless of your age, you can build muscle mass with resistance workouts. And that includes those of us who are 50, 60 and beyond. Research has shown that people in their 70s can overcome mobility limitations with just a few months of resistance exercise. Evidence has been found that links a mix of aerobic and resistance to the reversal of frailty in older subjects with obesity.
Dumbbells, Cables, and Resistance Bands: A Comparison
Dumbbells
Dumbbells (or free weights) are a classic form of weight training equipment that can be used for a wide variety of exercises. They come in different weights and can be held in one or both hands. Dumbbells are easy to use and selected to suit the individual's strength and fitness level.
Pros:
Dumbbells are easy to find at most fitness equipment retailers.
They allow for a greater range of motion, which can help increase flexibility.
Cons:
Heavy dumbbells can be difficult to lift for seniors with limited strength and mobility.
Free weights can take up a lot of space, especially if you need a variety of weights.
They require the proper form to prevent injury.
If purchasing a set if dumbbells can be very expensive.
Cables
This type of equipment uses a cable and pulley system to provide resistance. You will find them in commercial gyms and can combine them with different attachments for varied movements.
Pros:
Cables provide constant tension throughout the movement, which can help with muscle activation and growth.
Cables are a good option for seniors with limited strength or mobility, providing of course that you are happy to train at a gym.
Cons:
Cable machines can be expensive and take up a lot of space — you'll likely only see them at a gym.
They can be complicated to set up and adjust.
Using improper form or incorrect weight can result in serious injury.
Resistance Bands
Resistance bands are a type of elastic band that provides resistance during exercises. They come in different resistance levels, and work well and can be used to safely train any muscle group.
Pros:
Elastic resistance bands are affordable and portable, making them a good option for seniors who want to exercise at home.
Training with resistance bands is easier than dumbbells and cables.
Resistance band training is gentle on joints, making it a good option for seniors with joint pain.
By using several bands of different resistance, you gradually increase the difficulty of a movement, boosting muscle activation.
A resistance band offers variable tension (more resistance when fully stretched). This is excellent for muscle activation and reduces joint risk.
Cons:
Care is required when required to anchor in place for certain exercises.
Build Muscle Mass as a Senior and Live Healthier Starting Today
Like the idea of building muscle with resistance band training and want to learn more? Resistance Bands For Seniors 50, 60, and Beyond was written with you in mind and is available as an ebook or paperback. With illustrations and importantly video clips of every exercise, you'll feel like a personal trainer is in the room with you.