ZOE Science & Nutrition Resistance training: How to stay strong as you age
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Oct 19, 2023 
In this discussion, Brad Schoenfeld, a renowned professor of exercise science, shares insights on how to maintain muscle mass as we age. He emphasizes the importance of resistance training in combating muscle loss and debunks myths surrounding its benefits. Nutrition plays a crucial role, especially how hormonal changes during menopause affect muscle maintenance. Listeners learn that strength training doesn’t require heavy weights—lighter weights can be equally effective. Overall, consistency and focus on major muscle groups are key to aging gracefully.
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Muscle Importance
- Muscle loss leads to functional dependence, falls, fractures, and impacts overall health.
- Muscles store glucose, influencing diabetes risk, and affect bone density.
Preventing Sarcopenia
- Combat age-related muscle loss (sarcopenia) with resistance training.
- This helps maintain and even build muscle mass, regardless of age.
Resistance Training for Older Adults
- Studies show marked strength and muscle growth increases in sedentary individuals over 75 after resistance training.
- Even short training periods (8-12 weeks) yield significant improvements.