Strength in Aging - Beating Sarcopenia
Staying active as we age helps us feel good in our bodies, and more importantly allows us to preserve our independence. One of our biggest threats to health as we get older is sarcopenia, a condition marked by the gradual loss of muscle mass, strength and physical function. This increases our risk of falls, fractures, mobility issues, and even hospitalization. For many older adults, it is the tipping point between living independently and requiring daily assistance.
So, what can be done?
A recent meta-analysis of 26 studies involving over 1,100 older adults with sarcopenia set out to answer that question. Researchers compared three types of exercise: resistance training (like weightlifting), whole body vibration training (standing on a vibrating platform), and mixed training (a blend of resistance, balance, endurance, and aerobic exercises). They wanted to know which methods actually improve muscle strength and physical performance.
To measure this, they looked at four key indicators:
Knee Extension Strength (KES): a direct measure of leg muscle strength, crucial for standing, walking, and climbing stairs. (Measured using a dynamometer traditionally, however using the quad extension machine in the gym would also be a good indicator of this.)
Gait Speed (GS): how fast someone walks—a strong predictor of overall health and longevity.
Timed Up and Go (TUG): how quickly someone can rise from a chair, walk a short distance, and return—used to assess mobility and fall risk.
The results were clear: resistance training and mixed training significantly improved both leg strength and walking speed. Whole body vibration training did not have any impact on strength or physical performance.
These findings are significant because stronger legs and faster gait are directly linked to better balance, fewer falls, and more confidence in daily movement.
If you or someone you love is facing sarcopenia, to get the best bang for buck, and because time is so precious, reach out to train with one of our in-house coaches.
They will use their expert knowledge to tailor a program to your specific requirements. Having their eye watching your form will also ensure you are safe as you reclaim your strength, speed, and independence.