One simple exercise proved older adults can build and retain muscle – and caused a paradigm shift in science
At the time, the prevailing medical belief was that lifting heavy weights was too risky for older adults, particularly those with existing health issues. Fiatarone, however, saw an opportunity. She recognized that these residents, with their years of overcoming adversity, were ideal subjects to test her theory.
Her study focused on a simple yet effective exercise: the knee extension. This exercise, performed while seated, strengthens the quadriceps muscles, which are crucial for standing and walking. Ten residents, with an average age of 90, participated in the study. They all had multiple chronic conditions and most relied on mobility aids.
Before starting the training, Fiatarone measured each participant's "one-repetition maximum" (1-RM), the heaviest weight they could lift once. The results showed a wide range of strength, with some lifting less than 5 pounds and others nearly 40.
During Exercise
The residents then began a structured strength-training program, attending three sessions per week. They started by lifting weights equivalent to 50% of their 1-RM and gradually increased to 80%. To ensure continuous progress, their 1-RM was retested every two weeks.
The results were astonishing. Within just eight weeks, the participants experienced significant strength gains. The smallest increase was 61%, while the largest was a remarkable 374%, with an average gain of 174%. Their walking speed also improved significantly, and their muscles not only became stronger but also larger.
The study, published in the Journal of the American Medical Association in 1990, marked a turning point in the understanding of muscle strength and aging. It demonstrated that even at 90, muscles could respond to strength training in a way comparable to younger individuals.
Fiatarone's research faced skepticism and resistance. Weight training was often associated with negative stereotypes, such as steroid use and bodybuilder obsessions. However, she remained focused on her goal, driven by the belief that strength training could improve the lives of older adults.
The study's impact extended beyond physical strength. Participants reported feeling more independent and confident. Dorothy Tishler, a 92-year-old resident, tripled her leg strength and declared that she felt younger. Ben Engleman, 93, regained the ability to care for himself, a simple yet profound improvement in quality of life.
The success of the study also highlighted the safety and feasibility of strength training for older adults. The participants experienced minimal discomfort, and their cardiovascular health remained stable throughout the program. This dispelled the myth that strength training was too risky for the elderly.
Furthermore, the study demonstrated that strength training could be easily implemented in nursing homes and rehabilitation centers. Unlike aerobic exercises, which can be challenging for frail individuals, strength training can be performed while seated, making it accessible to a wider range of people.
However, the study also revealed the importance of ongoing training. When the program ended, the participants returned to their sedentary lifestyles, and their strength gains diminished. This highlighted the need for sustainable programs that encourage continued exercise.
Despite the groundbreaking findings, the importance of muscle strength in overall health remains underappreciated. Many people, including healthcare professionals, still underestimate the potential of older adults to improve their physical function.
Fiatarone's work challenged the traditional view of aging as a period of inevitable decline. It showed that even in advanced age, individuals have the potential to regain strength, independence, and a sense of vitality. Her research has inspired countless others to explore the benefits of strength training for older adults, leading to a paradigm shift in how we approach aging.
The story of the 90-year-old weightlifters at the Hebrew Rehabilitation Center is a powerful reminder that it's never too late to improve your health and well-being. It underscores the importance of strength training at every stage of life, and it offers a message of hope and empowerment to older adults everywhere.