Loss of muscle mass, particularly of fast-twitch or Type II fibers that accompany advanced age, is associated with muscle weakness, increased fatigue, and a loss of functional independency. Reduced muscle strength in older people has been associated with both muscle atrophy and reduced ability to rapidly produce force, which may increase the risk of falling. Increases in muscle cross-sectional area in response to training in older age have been reported by several authors. It has been shown that resistance exercise training increases rate of muscle protein synthesis and therefore improves muscle mass and function. Some examples of resistance training includes lifting of weights or working out on resistance machines in the gym and for older people, hand weights, light free weights or stretching bands can also be used. Progressive resistance exercise training increases muscle strength, gait velocity, and stair climbing power in physically frail elderly people. Studies have been done by several research centers have reported that after 12 weeks of resistance exercise training, muscle strength and quality of life increases among older adults by improving physiological functions. Researcher and associates Arai, found that short-term and low-frequency exercise (2 days a week for 12 weeks) have beneficial effects on physical function in older adults.

Women around age 50 are characterized by the beginning of hormonal alterations denoting the transitional phase or the premenopausal state. The high variability in hormone levels, as an increase in follicle stimulating hormone (FSH) or a decrease in estradiol, influences the loss in skeletal muscle mass (women 42-63% less than men) and adversely affects the activities of daily living in females with advancing age. Menopause is associated with the well-documented loss of bone mass, muscle weakness, increase in body fat mass and a decline in lean tissue mass (sarcopenia obesity), by muscular and bone-joint complaints, and by hot flashes. While physical exercise is beneficial, strength training is often referred to as an effective type of exercise to enhance skeletal muscle function in women. These problems associated with increasing age can have adverse effects on various aspects of life and performance of daily activities in women.

In addition, periods of inactivity are more common in older adults, because of illness, hospitalization, and limited period of disability that reduces muscle strength, and neural adaptation. Some studies have examined the effect of detraining after a period of strength training. Lovel et al. reported that older adult may lose some neuromuscular performance after a period of short-term detraining. Results from the Elliott study show that muscle strength decreased after eight weeks of no training.

Most of these studies have used dumbbells or resistance training machines based on more than 12 weeks resistance training programs which are not accessible for all individuals. In one study, Thera-Band tubing was used in the form of a short-term (12 weeks) strength training.  Exercise with Thera-Band tubing is a unique type of resistance training and the resistance provided by Thera-Band tubing is based on the amount that the band or tubing is stretched. Thera-Band tubing produces similar forces between similar colors. The force produced by bands and tubing is directly related in elongation. Thera-Bands come in a various colors which relates to the strength provided by each band. 

There are limited studies available about resistance training and its effects on muscle mass in Iranian adult populations. This is an interventional study, conducted to examine whether resistance exercise training with Thera-Band tubing increases muscle mass in 50 year-old women. In addition, the effect of four weeks of no training was also assessed.

A study done at the University of New South Whales (UNSW) shows how we can lose around 1/4 percent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or aerobics.

Dr, Mandy Hagstrom is an exercise physiologist and senior lecturer at UNSW Medicine & Health. She reports that she and her team pulled together the findings from 50 research papers that used highly accurate forms of body fat measurement (like body scans, which can differentiate fat mass from lean mass) to measure the outcomes from strength training programs. Altogether, the studies included 3,000 participants, none of which had any previous weight training experience.

While the strength training programs differed between the studies, the participants worked out for roughly 45-60 minutes each session for an average of 2.7 times per week. The programs lasted for about five months.

The team found that, on average, the participants lost 1.4 percent of their total body fat after their training programs, which equated to roughly half a kilo in fat mass for most participants.

Dr. Hagstrom says the best approach for people who are aiming to lose fat is still to stick to eating nutritiously and having an exercise routine that includes both aerobic/cardio and strength training. But you don’t have to do just that. Changing body composition has options. “Do what exercise you are most likely to stick too”.

BUSTING THE FAT LOSS MYTH

Part of the reason many people think strength training doesn’t live up to cardio in terms of fat loss comes down to inaccurate ways of measuring fat.

For example, many people focus on the number they see on the scale. That is their total body weight. But this figure doesn’t differentiate fat mass from everything else that makes up the body, like water, bones and muscles, etc.

“But when we strength train, we gain muscle mass and lose body fat, so the number on the scales won’t look as low as it would after aerobics training, especially as muscle weighs more than fat.” Most people are so conditioned to believe that weight loss must be seen on the scale. This isn’t the weight we want to lose body fat is the only type of loss that should be lost.

The research team focused on measuring how much the total body fat percentage a person has. That is, the amount of your body that’s made up of fat mass, changed after strength training programs. This measurement showed how fat loss appears to be on par with aerobics and cardio training, despite the different figures on the scales.

“A lot of fitness recommendations come from studies that use inaccurate measurement tools, like bioelectrical impedance or scales,” Dr. Hagstrom said.

“But the most accurate and reliable way of assessing body fat is through DEXA, MRI or CT scans. They can compartmentalise the body and separate fat mass from lean tissue.”

While this study didn’t show whether variables like exercise duration, frequency, intensity, or set volume impacted fat loss percentage, the team hopes to next investigate whether how we strength train can change the amount of fat loss.

MEASURING PROGRESS

As part of their study, the team conducted a sub-analysis comparing how different ways of measuring fat can influence a study’s findings.

Interestingly, it showed that test results used more accurate measurements like body scans, they tended to show lower overall changes in body fat.

“Using accurate fat measurements is important because it gives us a more realistic idea of what body changes to expect,” says lead author of the study Mr. Michael Wewedge, PhD candidate at UNSW and NeuRA. “Future exercise studies can improve their research by using these more accurate body measurements.”

“If you’re strength training and want to change how our body looks, then you don’t want to focus on the number on the scale too much, because it won’t show you all your results.

“Using accurate fat measurements is important because it gives us a more realistic idea and what body changes to expect,” says lead author of the study Mr. Michael Wewege, PhD candidate at UNSW and NeuRA.

Resistance training does so many fantastic things to the body that other forms of exercise don’t, like improving bone mineral density, lean mass and muscle quality. Now, we know it also gives you a benefit we previously thought only came from aerobics,” says Dr. Hagstrom.

Think about your whole body composition, like how your clothes fit and how your body will start to feel and move differently. Becoming stronger helps us to be able to move freely, lifting groceries and other objects with struggling. The benefits are great!