Can muscles become stronger again in older age?
Getting up from a chair, climbing stairs or carrying a shopping bag requires muscle strength. These movements can become more difficult with age. Nevertheless, muscles do not completely lose their ability to adapt to exercise.
One notable study in this area involved 100 nursing-home residents with an average age of 87. Muscle strength and walking speed improved in those who undertook ten weeks of strength training with progressively increasing resistance.
This finding does not mean that everyone will become stronger at the same rate or to the same extent. However, it shows that an appropriate exercise programme can produce a response even in older age.
The World Health Organization recommends that adults perform strength exercises involving the major muscle groups at least two days a week. Exercises that improve balance are also important in older age.
The starting resistance should be chosen according to the person's strength, medical conditions and movement limitations. Planning with a professional may be helpful, particularly for people with a history of falls or marked weakness. The goal is not only stronger muscles, but also being able to carry out daily activities more comfortably and safely.