Loss of muscle mass is normal in old age. But, for some people, muscle loss can be so severe that it affects their ability to perform daily tasks. A new meta-analysis suggests that resistance training can markedly improve this condition, called sarcopenia, in older people by improving fat mass, muscle strength and muscle performance.
“Sarcopenia increases the risks of adverse outcomes such as falls and fractures and is associated with cognitive impairment, respiratory and sleep disorders, poor quality of life, and premature death.”
Researchers analyzed 14 studies (N = 561 ) that looked at the effects of resistance training on sarcopenia to calculate overall effect sizes. The larger picture suggests that resistance training improves some measures of muscle mass and strength but not others.
For example, resistance training significantly improved body fat mass, handgrip strength, knee extension strength, and gait speed. However, it did not have a significant effect on skeletal muscle mass, leg lean mass, and appendicular skeletal muscle mass index.
The meta-analysis also found that resistance training improved a person’s performance in The Timed Up and Go test. The test measures the time a person takes to get up from a chair, walk three meters, turn around, walk back to the chair, and sit down. Mobility and balance – faculties needed to do well on the test depend heavily on muscle mass and strength.
In the studies that were analyzed, participants used kettlebells, dumbbells, suspension bands, elastic bands, weight loads, weight machines and body weight (or a combination) for resistance training.
“Our findings confirm the importance of resistance training in the treatment and management of sarcopenia in older people.”
Read more about the study by Nan Chen, Xiangfeng, Yuwei Feng, Barbara Ainsworth, and Yu Liu here.
