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| Jon Dolph Fitness Room Supervisor |
Weight training has shown to be beneficial across every age group,
including seniors and even those with chronic illness. Some of the most
noteworthy benefits include decreased fear of falling and diminished
age-related declines in muscle mass, strength, and muscular power.
Resistance training can enhance muscle mass and function even in 90
year old subjects (McComas 2005). Individuals over the age of 90 have been
shown to make significant strength gains on a weight training program (Fiataron
et al. 1990). Furthermore, long term involvement in weight training appears to
increases absolute strength capabilities and slow down strength loss.
Muscular power improved significantly in the elderly (average age of
77 years) when performing high velocity resistance training. The largest power
improvements were seen on leg press exercise, performed with 60-70% of
bodyweight. The power improvements were associated with significant
improvements in walking ability.
Elderly (ages 67 to 97 years of age) who participated in a free
weight program reported a decreased fear of falling in addition to increased
functional performance (Brill, et. al. 1998).
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