10 Benefits of Functional Strength Training for Seniors
It is a myth that as we age, we are doomed to be sedentary, frail, and weak. It makes us feel scared and helpless to our fate of a life of shopping scooters and canes. This will not be the case, not unless we do something about it. Countless studies, and personal anecdotes, have shown that physical functions, such as balance, mobility, strength, and stamina, are “use it or lose it”. Once you reach the age of 30, you start to lose muscle. Every decade after you lose muscle at an even higher rate. This does not mean you are doomed to losing your vital muscles. This just means we need to work to keep our muscle mass as we age. And the best way to keep our muscle? Functional Strength Training!
What is Functional Strength Training?
Functional Strength Training is a form of exercise that mimics everyday movement patterns while putting your muscles under tension. It is meant to improve your ability to perform physical tasks. As we get older, function strength training is vital to maintaining a high quality of life. It utilizes multiple joints and major major groups, such as a squat, dead lift, chest press, and row. Squats are a common movement when playing with grandchildren, gardening, or cleaning around the house. Dead lifts are a common movement when picking up a heavy box, or lifting your grandchild from the ground. Push ups can help you improve upper body strength and help you push yourself up off the ground in case of a fall. Rows are vital to building back strength, which help when carrying groceries and improving posture. Planks increase core strength, which directly improves balance and fall prevention.
Reduced Risk of Chronic Illness
Functional strength training has also been shown to reduce the risk of many chronic diseases, such as:
Osteoporosis: When we strengthen and grow our muscles, we also strengthen and grow our bones! This is especially important for women, since they have a 1 in 5 chance of developing osteoporosis after 50, where as men have a 1 in 20 chance (NIH).
Heart disease: Functional strength training reduces both the direct and indirect risk factors to heart disease. The direct benefits are reduced blood glucose levels, reduced lipid levels, and lowered blood pressure. The indirect heart disease factors that is improved by strength training includes sleep, mood, and quality of life. (UMIC)
Obesity: Strength training increases muscle mass, which in turn increases your resting metabolic rate (the amount of calories you burn while at rest). This results in a larger caloric expenditure, which can stimulate weight loss. Those who exercise regularly are 20% less likely to develop obesity than those who do not. If you are obese, strength training can help you lose fat and build muscle to achieve a healthy weight. (NIH)
Type 2 diabetes: Resistance training has been proven to increase muscle mass, improve insulin sensitivity, and enhance glucose transport. These are all vital factors to preventing type 2 diabetes. Some studies show that regular strength training can reduce the risk of type 2 diabetes by up to 30% (NIH)
Arthritis: “Physical activity is among the most uniformly successful of all arthritis treatments” (The Arthritis Foundation). Strength training is specifically important for preventing and treating arthritis because it builds muscles that support the joints, which in turn decreases pain. It is also beneficial to increase strength and mobility in the joints to relieve the pain and discomfort.
While exercising regularly does not guarantee you will never develop one of these diseases, it can significantly reduce your risk and/or effects of these diseases.
2. Improved Mental Health
Growing old comes with many mental health challenges. You may grow distant to your friends, your family might move away, and frankly, it can get quite lonely. It be can mentally taxing watching the world change. Not only does the world change, our bodies change as we age as well. We can lose our physical functional capability when our muscle mass, strength, mobility and balance decreases. The risk of chronic health issues rise as we age as well. All of this can be extremely stressful and can decrease our mental health. Luckily, there is something we can do about it (WHO).
Functional strength training, combined with aerobic exercise, can help to release endorphins, which increase our mood. It can also increase our quality of life by allowing one to be more physically independent. The physiological benefits of exercise includes increases blood flow around the body and to the brain, which has been shown to reduce feelings of stress and sadness, more muscle mass, which increases independence and physical ability, and increased production of endorphins, our bodies natural “feel-good” hormone. Some more lifestyle benefits of exercise include socialization through health clubs, walking groups, and workout classes, distraction from stressors, and increased self esteem from improving aesthetics and physical ability (NIH)
3. Better Balance
One of the most important benefits of functional strength training is improved balance. Exercises that focus on core strength, such as planks and rotational movements, help stabilize the body during movement. This is essential for reducing falls, which are a common concern as we age. Having a stable core ensures that you can maintain posture and stability, even when reaching, bending, or walking on uneven surfaces.
Balance is not just about preventing falls; it's also about moving with confidence. When you’re confident in your balance, you can walk, stand, and perform activities with greater ease, which enhances your independence and overall quality of life. Strong balance also allows for a wider range of motion in the body, making it easier to carry out tasks like reaching overhead or bending down.1.
4. Promotes Independence
Functional strength training helps seniors maintain their independence by improving their ability to carry out everyday tasks without assistance. Whether it's lifting groceries, walking up stairs, or even getting out of a car, the movements trained in functional exercises directly translate to the real world. When you’re strong and capable, you don’t have to rely on others for help with basic tasks, allowing you to live on your own terms.
This sense of independence is incredibly empowering, boosting confidence and fostering a greater sense of well-being. Maintaining the ability to perform daily tasks without assistance is essential for aging with dignity, and functional strength training is one of the best ways to achieve this goal.
5. Reduces Risk of Injury
Functional strength training focuses on improving how your muscles, joints, and ligaments work together to create movement. By strengthening the muscles used in real-life activities, you create a more resilient body that is better able to handle stress and avoid injury. Strong muscles provide better support for the joints, reducing the wear and tear that can lead to chronic pain or injury, especially in the knees, hips, and back.
Training your body to move correctly and efficiently can prevent awkward or strained movements that often lead to sprains or strains. Over time, this helps protect against both acute injuries from activities like lifting or bending and long-term wear-and-tear injuries from poor posture or repetitive movements. Functional training teaches your body how to move properly, ensuring you’re always using the right muscles at the right time.
6. Helps Posture
Functional strength training helps improve posture by strengthening the muscles that support your spine, shoulders, and hips. Poor posture, especially as we age, can lead to chronic pain, reduced flexibility, and even difficulty breathing. Exercises like rows, chest presses, and back extensions directly target the muscles that improve spinal alignment and shoulder positioning.
With stronger muscles and better posture, you'll feel more confident and comfortable in your body. Functional strength training encourages you to stand taller and move with greater ease, reducing the likelihood of developing slouched or rounded shoulders. This not only improves your physical appearance but also reduces the long-term strain on your spine and joints.
7. Increases Muscular Strength
When you train your body functionally, you are engaging multiple muscle groups all at once. This translates to every day tasks much more than performing isolated movements. Traditional isolation exercises focus on one muscle or joint at a time. When you lift up a box from the ground, do you do it seated? Do you only bend at your elbows to lift the box from the ground? No! So why would you train only one muscle at a time? Functional strength training engages multiple muscle groups at once, making your entire body stronger. Exercises like deadlifts and squats target major muscle groups such as the legs, back, and core, creating an overall stronger body.
A stronger body is crucial for carrying out physical tasks without overexerting yourself. Whether it's lifting something heavy, walking long distances, or playing with grandchildren, strong muscles make these activities easier and reduce the risk of injury. Functional strength ensures that muscle development isn't just about looking good but about being able to perform at your best in daily life.
8. Supports Cardiac Health
Though often associated with muscle strength, functional training also contributes to cardiovascular health. Many functional exercises, such as circuit training or incorporating bodyweight exercises like lunges and squats, elevate the heart rate, offering cardiovascular benefits alongside muscular strength. A strong heart and efficient cardiovascular system are crucial for overall health and longevity.
By incorporating functional exercises that require endurance and strength, you improve your heart health while simultaneously increasing your muscle strength. This dual benefit helps promote a healthy, balanced body that is more resistant to heart disease, stroke, and other cardiovascular issues.
9. Makes Life Easier
Functional strength training focuses on exercises that mimic everyday activities, making them practical and highly relevant to daily life. Whether it's lifting a bag of groceries, getting out of a chair, or picking up a child, functional movements train your body to perform these tasks more effectively and with less risk of injury. By training in a way that mirrors real-life movements, you ensure that your body becomes more adaptable and ready for the demands of daily activities.
Additionally, this type of training helps you move more efficiently and with better coordination. For example, squats target your legs and hips, improving your ability to stand up from sitting positions or squat down to retrieve items. These types of exercises not only build strength but also reinforce how you move during routine tasks, improving your overall mobility and functionality.
10. Improves Longevity
Engaging in regular functional strength training has been shown to improve the quality of life and extend longevity. By building and maintaining muscle mass, improving joint health, and reducing the risk of chronic conditions like heart disease, diabetes, and osteoporosis, functional strength training contributes to healthy aging. A body that is strong and flexible is better equipped to handle the physical demands of life, which leads to a longer, more active life.
Not only does strength training promote a longer lifespan, but it also helps you maintain a higher quality of life as you age. By staying active, strong, and mobile, you’re more likely to experience fewer health complications and enjoy your later years with greater mobility, fewer injuries, and more vitality.
Want to get a jump start on reaping the benefits of functional strength training? Click here to schedule a complimentary consultation with an expert trainer and we will go over a plan to help you get stronger for life!