Strength Training Improves Mobility During Weight Loss in Older Adults
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Introduction
Losing weight is often recommended for older adults with obesity to improve overall health. But weight loss can also lead to unwanted side effects—like losing muscle and bone strength. A recent study shows that pairing weight loss with the right kind of exercise, especially resistance and impact training, can protect the body and even boost mobility.
Why Muscle and Bone Matter During Weight Loss
As people age, they naturally lose muscle and bone mass—a condition known as sarcopenia and osteoporosis. When older adults with obesity try to lose weight through diet alone, they often lose more than just fat. They also lose muscle and bone, increasing their risk of falls, fractures, and disability.
Exercise can help reduce this risk, but not all types of exercise work the same way. While walking or jogging (aerobic training) can support general health, resistance training—like lifting weights—helps maintain and even build muscle and bone.
The Study: Comparing Two Exercise Methods
Researchers studied 60 older adults (average age 70) with obesity and mobility problems. All participants followed a calorie-reduced diet. Half of them did high-intensity resistance and impact training (HiRIT) in a gym twice a week, while the other half did home-based aerobic training (AT), such as walking or jogging.
The study lasted 12 weeks and measured physical function and body composition before and after.
Key Findings
- Better Mobility with Strength Training: The HiRIT group improved their walking speed more than the AT group. A faster walking speed is linked to lower risk of falls, disability, and even death in older adults.
- Stronger Muscles: Only the HiRIT group improved handgrip strength and overall physical performance scores. These improvements were not seen in the aerobic group.
- Similar Weight Loss: Both groups lost about 5 kg of body weight, mostly from fat. There was some muscle loss in both groups, but the HiRIT group lost slightly less.
- Safe and Practical: The strength training program was well tolerated. Only one person had a minor injury, and most participants were able to follow the program safely, even during COVID-19 lockdowns.
Why This Matters
These results suggest that resistance and impact training can protect mobility and muscle health during weight loss. For older adults, maintaining strength and the ability to move independently is just as important as losing weight.
Even better, the program only required two gym sessions per week, each lasting about 30 minutes. That’s a small time commitment for big benefits.
Conclusion
Weight loss doesn’t have to mean losing strength. This study shows that combining a healthy diet with resistance and impact training can help older adults lose fat, maintain muscle, and improve their ability to move. For anyone over 60 with obesity, adding strength training to a weight-loss plan could be a safe and effective way to stay strong and independent.