Light weights, real results: What a strength study in women 85 and older can teach the rest of us
A small trial found that low-intensity dumbbell work three times a week improved everyday strength in very old women, a useful blueprint for starting at any age.
If you think lifting weights is only worth it at heavy loads, a small randomized trial of women 85 and older suggests otherwise.
Researchers published in the European Review of Aging and Physical Activity assigned 30 community-dwelling women to a control group, an aerobic group or a resistance group for 24 weeks. Both exercise groups trained three times a week under supervision at a public sports center.
The resistance routine used light dumbbells: about 30% to 40% of each woman’s one-rep max for the first 12 weeks, then 40% to 49% for the final 12. Sessions lasted an hour or less, with two to three minutes of rest between sets. The moves were the dumbbell squat, dumbbell deadlift, incline press, seated overhead press, biceps curl, overhead triceps extension and crunch. The aerobic group walked on a treadmill at a gentle effort that rose slightly after 12 weeks.
Both groups got better at standing up from a chair and gained upper-body endurance, the kind of strength that shows up in carrying groceries or getting off the floor. The resistance group also improved grip strength and markers of blood sugar control. The authors call the study small and the results not conclusive, and the published summary did not list exact sets or reps.
Add weight after a few weeks when the last reps feel easy.
Separately, a six-month study of 123 older adults at the University of the Sunshine Coast in Australia, published in Maturitas, found that high- and moderate-intensity gym sessions three times a week cut more fat than low-intensity work, though the researchers said the differences were small.
A starter plan modeled on the trial: Three days a week, with a rest day between. Warm up five minutes. Do the seven moves above with weights you could lift about 15 times, stopping two or three reps short of fatigue. Start with one or two sets and rest two to three minutes between sets. Add weight after a few weeks when the last reps feel easy. Walk on off days.
What to ask your provider: Do I have any joint, bone density or blood pressure issues that change which moves I should do? Should I start with a physical therapist or trainer? How should I adjust if I’m on medication that affects my blood sugar?
