As we age, maintaining our physical, mental and social health becomes increasingly important. Strength training is a powerful tool for seniors to improve their quality of life. Here’s why it’s essential and how it can benefit you.

Mitigating Muscle Mass Decrease and Bone Density Decline

Ageing significantly impacts muscle mass and bone density with the following changes experienced:

• Muscle mass decrease (sarcopenia) which leads to weakened strength, reduced stamina, and increased difficulty in performing daily tasks.
• Bone density decline which increases the risk of osteoporosis and fractures.
• Loss of independence and frailty which stems from the decline in muscle and bone health.
• Higher susceptibility to injuries and results in weakened physical condition and functional capacities.

Strength training (and managing load through varied movement patterns) is an effective way to combat these changes by promoting muscle growth and bone density, thus helping seniors maintain a more active and healthy lifestyle.

Combating Somatopause

Somatopause refers to the decline in Growth Hormone and Insulin-like Growth Factor (IGF-1) as we age. This can lead to:

• Sarcopenic obesity which results in muscle atrophy combined with fat accumulation.
• Decreased bone density which leads to frailty and increased risk of fractures and disability.
• Increased risks of falls and hospitalisations due to weakened physical condition.

Sensible strength training can boost the release of Human Growth Hormone, helping to counteract these effects and maintain a healthier body composition, metabolism, muscle profile and stronger bones.

Slowing Down the Decline in Neuromuscular Function

As we grow older, several neuromuscular functions start to decline. This includes:

• Poorer attention and memory including struggling to focus and recall information.
• Worsening spatial awareness and hand-eye coordination and finding it harder to judge distances and coordinate movements.
• Slower reaction time where you may responds more slowly to stimuli.

These changes can lead to issues such as falls, forgetfulness, Alzheimer’s Disease, depression, and anxiety.

Regular Exercise can help Mitigate these Effects

As we age, optimising muscle strength is crucial for everyday activities such as walking, climbing stairs, and carrying groceries. Increased muscle mass improves overall physical function, enhances balance, and reduces the risk of falls. Additionally, stronger muscles can alleviate chronic pain and improve joint health, contributing to a more active and independent lifestyle.

Neuroplasticity is the brain’s ability to rewire itself and form new neural connections. Regular exercise promotes neuroplasticity, which supports:

• Memory
• Attention
• Problem-solving skills
• Dual-tasking
• Mood regulation

One key player in this process is Brain-Derived Neurotrophic Factor (BDNF). BDNF helps with memory, learning, and mood regulation, all of which are crucial for maintaining cognitive health.

Exercise stimulates the formation of new blood vessels, a process known as angiogenesis. This supports:

• Circulation
• Metabolic health
• Muscle glucose uptake

Improved blood flow and metabolic health can help manage the risks of diabetes and heart disease, which are among the top health concerns in Singapore.

Recommended Strength Training Routine

According to an article in Frontiers in Public Health, moderate to high-intensity resistance training is beneficial for cognitive health. Here’s a simple guideline to follow:

• Frequency: 1–3 times per week.
• Intensity: 50–80% of your one-rep max.

Duration: At least 6 months for noticeable benefits.

Starting a strength training routine can seem daunting, but it doesn’t have to be. Here are some ways to get started:

• Start Slow: Begin with lighter weights and gradually increase the intensity.
• Focus on Form: Proper technique is crucial to avoid injury and maximise benefits. Optimise joint range of motion, and progressively add load whilst maintaining this range.
• Join a Group Class: Group classes can be a non-intimidating way to get started. Moreover, meet like-minded members to navigate challenges and have a laugh together! Kickstart your strength training with the expertise and guidance of an experienced coach. At LEVEL, we run five weekly classes for seniors.

FAB FAM Functional Strength

Monday, 10am at 137 Telok Ayer
Sunday, 12pm at 137 Telok Ayer
Sunday, 1pm at 137 Telok Ayer (starting 30 June)

FAB FAM + PACER Fundamentals

Wednesday, 10:15am at 137 Telok Ayer (starting 26 June)
Friday, 10am at 137 Telok Ayer

Learn more about our Senior classes here.

Student Testimonial from Magdelene

Hear from one of our students, Magdelene. At age 60, Magdelene has been attending our Senior Classes for 14 weeks.

“Before starting classes at LEVEL, I exercised sporadically. Now, I work out at LEVEL 1-2 times a week and do Pilates 1-2 times a week. I discovered LEVEL through Instagram and signed up because I realised that as I got older, I was getting weaker and less fit, which I didn’t enjoy. I wanted to improve my fitness levels and flexibility.

Since starting, I have found myself stronger, able to climb stairs more easily, and more conscious of my posture. I have definitely benefited from this programme.

I love our coach Farrah. I love her bubbly personality and how she reaches out and cares for us. She’s like a mother hen. She’s a great instructor and very encouraging.

I would definitely recommend this programme. We tend to accept that as we age, we get weaker, but I believe it’s important for everyone to take charge of their fitness. You don’t need to get weak as you age. When it comes to lifting weights, there is really nothing to be afraid of. Start small, start light.”

Try 4 Senior Classes with our Senior Starter Pack!

Strength training offers numerous benefits for seniors, from improving cognitive function and mental health to enhancing physical strength and metabolic health. By incorporating regular resistance training into your routine, you can enjoy a healthier, more active lifestyle well into your golden years.

If you’re looking for a place to start your strength training journey, visit LEVEL for a trial class. For $60, you can purchase our Senior Starter Pack, which lets you try out four classes. Our experienced trainers are here to guide you every step of the way.

Enjoy a complimentary Personal Training session

New to Level? Start your first consultation with us.

To make sure this is the right place for you we provide a complimentary personal training session for us to learn about your current exercise program, lifestyle, fitness goals, and for you to experience our facilities.