As people age one of their biggest fears is falling and losing the ability to care for themselves. This is a valid fear since government records show that between 30 and 40 percent of people age 65 years or older fall at least once each year. Bone-breaking falls are one of the most common reasons older adults are no longer able to live in their own homes. Falls are also the most common reason for hospitalization in older adults.   When there are fractures involved, especially of the hip, it can be particularly dangerous. As many as 25 percent of people with hip fractures die within one year.

One of the main causes of falls is the loss of muscle strength. As people age they start to lose muscle mass. Beginning after age 25, people lose muscle mass each year unless they are proactive and do activities that build strength. Not only do we lose muscle cells as we age, but older muscle cells do not repair as quickly as they once did when we were younger, according to UCLA researcher and geriatrician Jonathan Wanagat.

According to Wanagat, decreases in growth hormone, testosterone and estrogen levels may account for the loss of muscle fiber and the inability of tissue to replenish itself. He also explains that “the stem cells in the muscle are not able to respond to damage or to aging the way they did when we were younger, and if damaged muscle cells aren’t repaired, they sort of whittle away and die.”

That’s where exercise comes in. Countless studies have shown that exercise — even among individuals in their 80s — works and actually helps the muscle cells get bigger. Beyond size, exercise also helps make the muscles stronger.

“We aren’t sure exactly how exercise makes muscles stronger, but we know that when we measure the grip strength of the hands or feet, grip is strongest just after exercise, even among people in their 80s and 90s,” says Wanagat. “So, weightlifting at any age offers low risk and great benefit.” 

Other benefits of muscle strengthening include a reduction of arthritis and joint degeneration, as well as improved balance.

Many people feel they need to walk, jog, bike or engage in other cardiovascular activities, but, as we age, strength training is the key to building muscle. It also is the key to increasing bone strength, changing your metabolism, and weight loss. Strength training truly is like a “fountain of youth.”

According to a study done by McMaster University, the muscle tissue of older individuals actually changed at the cellular level and looked more like the muscle tissue of younger control subjects following a strength training session. If we put the effort into the proper exercises we can actually turn back the clock, slow down the aging process and improve the quality of our years.

When doing a strength training program you want to choose a weight that is heavy enough for you to repeat the exercise eight to 12 times without resting (referred to as “reps”). The last one to two reps should be difficult to complete while maintaining good form. You will want to build up to at least two to three sets of the same exercise in order to build muscle. 

It is also important to work a variety of muscle groups. One way to so do this is to divide the body into different groups such as the upper body pushing exercises that use the chest muscles, shoulder muscles and back of the arms (push ups, chest press, dips); upper body pulling exercises that use the back muscles, front of the arms, and shoulders (rowing, pull-ups); leg exercises that work your hips, thighs and calves (squats, lunges, step-ups); and core exercises that work your abdominal and back muscles (sit-ups, planks).

Too often people go to the gym and use weight machines or dumbbells without using enough weight, and they don’t get the maximum benefit for their efforts. Others use too much weight and don’t keep good form, which leads to injury and will fail to work the muscle properly. You can actually get a good strength training workout at home by using your body weight and bands or dumbbells in as little as 20 minutes.

I recommend seeking professional advice from a personal trainer, even if only for one session, in order to ensure good form and get you started on an effective strength training program. Also, seek the advice of your doctor before beginning an exercise program if you have any health issues.

You can improve your life in many ways by just doing three or four 20-minute sessions of strength training each week. Your balance will improve while you reduce your risk for falls.  Better yet, you will discover the clock slowing down as your health improves.