Weight training after 60: the benefits and advantages. I study

Weight training helps reduce body fat and increase strength and muscle mass, helping to avoid falls and injuries. But that’s not the only reason why over 60 they should seriously think about undertaking it: a study published in the journal Psychiatry Research states, in fact, that Strength training is also good for the mental health of seniors, especially if they suffer from anxiety and depression.

​Strength and mood training

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“Strength training has proven to be one of the most effective non-pharmacological strategies for a healthy aging. It promotes countless benefits, including improvements in mental health,” explains Paolo Cunha, researcher and author of the study. “And epidemiological studies in the past have shown that the decrease in strength and muscle masswhich occurs naturally as we age, may be associated with an increase in mental health problems, given the presence of different physiological mechanisms that determine functional and structural changes and which are controlled by the brain.”

mental health

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Moreover, the benefits for the mental health of seniors seem to be even greater when training (with weights) is carried out in a group, as it also takes on a social function.

Recommended exercises

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The researchers also indicate how to structure training of this type. “The way in which training is carried out appears to influence the results obtained. The information we have suggests that older people should ideally train with weights 3 times a week, with 3 series for each exercise and with sessions that are not too long (6 exercises seem to be sufficient). In short, it is better to do less, but do it well. A short series produces better results,” says Cunha.

Another important detail: the use of machines and weights seems to have a greater impact than that of elastic bands or bodyweight training alone. “We don’t have statistics comparing the two types of training, but analysis has shown that resistance training with weights and other equipment is more effective in terms of improving the mental health of older people, largely because the intensity and the volume of exercises can be controlled more precisely,” the researcher points out.

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Conclusions

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The study says that despite the indisputable mental health benefits of weight training, there are some gaps that should be filled by further research. “In general, most studies have involved a limited number of volunteers, which hampers the understanding of how the phenomenon occurs and the main mechanisms that explain it,” the authors warn. But despite this Cunha and his team are optimistic and say that any form of movement is undoubtedly beneficial for physical and mental healtheven with entry into old age.