Jacked Grannies: Why Your Granny Needs an S&C Coach

Older people need to be resistance training. It is a non-negotiable. If we want our older adults to live a long and independent life, it is essential they maintain their muscle mass and function as they age.   

Before I delve into the science of this topic, if you want to really go deep on this subject, watch this video from my own PhD supervisor Dr. Brendan Egan who is a leading expert on this topic. Now let’s go down this rabbit-hole together.

As a population we are getting older. By 2050, for the first time human history, the number of people aged greater than 65 will exceed the number of people under 15. 92.2% of adults over the age of 65 live with a chronic disease. We are getting older and sicker. So what can you do to prevent yourself from becoming old and frail?

Unfortunately, you cannot stop yourself ageing, but you can stop yourself becoming frail. The key to healthy ageing is to preserve as much strength and muscle as we can into our old age. As humans,  we tend to peak in terms of our strength and muscle mass in our early 30’s. We then tend to see a decline in muscle mass and strength as we age, eventually dropping below the “disability threshold,” when we can no longer function independently, and we require assistance to do daily tasks (get out of a chair, go to the toilet etc.). The question is, how do we stop the decline?

Exercise is the answer. But simply walking, cycling or running is not enough. You need to resistance train i.e. you need to exercise to get stronger and build muscle.

The science is very clear on this. Those who are weaker, tend to be at higher risk of all-cause mortality, even if they are doing other forms of regular exercise.

When we study those of us who achieve the recommended exercise guidelines, those of us who meet the aerobic exercise guidelines have a 16% reduced risk of mortality. Those who meet the strength training guidelines have a 21% reduced risk of mortality, and those who achieve both have a 29% reduced risk.

It is never too late to start either.  One study conducted in people over the age of 85 showed that when they began resistance training they increased their muscle size by 44% and their strength by a staggering 134%. Resistance training doesn’t have to mean pumping iron in the gym either. Research has shown that simple bodyweight and resistance band exercises which can be done at home is enough to illicit meaningful changes in strength, muscle mass and function.

Every year in Ireland, we produce hundreds of highly qualified sports science and strength & conditioning graduates. The balance of supply and demand means many of these graduates struggle to gain employment. These graduates are in a prime position to deliver resistance training programs in a community setting to older adults. Economically, it is a no brainer. We can give employment to a large number of graduates and their roles will result in a significant reduction in health related costs associated with decreased muscle function. Also, older adults will maintain their independence for longer, meaning the need for carers (usually family members) will be reduced, allowing for these would-be carers to continue contributing to the workforce, leading to further economic benefits.

The message is clear; if you want to give yourself the best chance of healthy ageing and independence, you need to resistance train. You cannot prevent yourself ageing, you can however prevent yourself getting “old”.

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