Reverse the Aging Process with Resistance Training

By Kim Watters
@RedMountainSpa
Fitness Manager

Aging is linked to a loss of muscle mass and muscular strength. It’s also associated with impairment in performing some of life’s daily activities. Theories and research are suggesting this age related muscle loss is due to oxidative stress (antioxidants are lower than normal), cell death, inflammation, hormonal dysregulation, inactivity, alternations in protein turnover, and dysfunction of the mitochondria (Melov et al. 2007).

The good news:
Resistance training with older populations has been shown to reverse this aging process

The results:
This study involving 68 year old test subjects revealed that with a resistance training program preformed twice a week for six months it is possible to not only slow the aging process, but actually reverse it at the gene level. (Melov et al. 2007)

The bottom line:
Get started. These changes naturally start to occur around the age of 40 and progressively worsen. Hiring a personal trainer to create a tailored resistance training program is recommended. However, if this is not a possibility, doing some resistance training is far better than doing no resistance training. Start with a few simple exercises than can easily be done at home.

Here are three examples.

• Push-ups from the kitchen counter: Start with your hands shoulder width apart on the edge of your kitchen counter. Slowly lower your chest (your chest should line up with your hands) and then straighten.


• Tricep dips off of a chair: Start with the heels of your hands on the edge of a sturdy chair. Slowly bend your elbows to lower your body and then straighten.


• Squats to sofa height: Start with the legs open about shoulder width apart push your hips back, bend your knees as though you were about to sit on your sofa and then straighten.