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Resistance Training for Older Adults

As we age, some of our fears change based on changes in our environment and bodies. A couple of fears that develop with age are the fears of losing independence, managing activities of daily living, declining health, and falling/ getting hurt. Rightfully so, the American Council on Exercise mentions that one-third of people over the age of 65 have a fall once a year. Furthermore, as a result, many individuals tend to become more sedentary to prevent physical risk to hinder them. Furthermore, this sedentary behavior has the potential to cause depression along with lessening overall well-being, according to the Georgia Bulletin.

So, if I stand up, I may fall and if I keep sitting, I’ll become depressed and loss well-being? What do I do?

Luckily, there has been a plethora of research done on the effects of resistance training on, not only, the body but also the mind. These effects can help fears by giving power back to the individual through independence and self-efficacy. Furthermore, the fitness professionals at Urban Fitness studio can guide you through sessions to help you on your way to a healthier and happier you

One way to decrease the risk of falling is to increase the strength of the lower extremities. Therefore, a study in the Journal of the American Geriatrics Society conducted research based on the effect of Resistance Training on older women. They found that women were able to increase muscular power and strength in their lower extremities. This observed benefit can help an individual reduce the risk of falling, as well as aid them in activities such as climbing stairs or standing up.

A similar study was conducted on men by Ball State University. Their findings looked specifically into changes in singular muscle fiber changes in older men following a resistance training program. First, the study saw an increase in the size of both type I and type II muscle fibers. This means that both endurance-based and power-based fibers grew respectively. Furthermore, the fibers were producing more force and velocity.

Although there is no recent research about the psychological effects of resistance training on older adults. A study done in 1997, in the Journal of Applied Human Science saw that a 12-week resistance training program has the power to improve an older individual’s mental state. More specifically, their mood and self-efficacy were significantly higher after completing the resistance training protocol.

In conclusion, with professional supervision, older adults can benefit greatly from resistance training. They can improve physiologically as well as psychologically. These changes can, therefore, help relieve fears that are common in older adults today. Additionally, our caring and professional personal trainers can guide you through a program that is safe and effective for you. Furthermore, through the Hybrid Program, trainers can help set you up for wellness away from the Studio. Visit our website here or stop by the studio to see space that can help you progress you through life healthy and happy!


Bill Clarke. The Senior Side: What Do Seniors Fear Most?Georgia Bulletin, 22 Feb. 2018,

Elizabeth Andrews. Fall Prevention Strategies for Active Agers Featuring the TRXACE Insights, American Council on Exercise, 30 May 2019,

Fielding, Roger A., et al. High‐Velocity Resistance Training Increases Skeletal Muscle Peak Power in Older Women. Journal of the American Geriatrics Society, 8 May 2002,

Scott Trappe, et al. Effect of Resistance Training on Single Muscle Fiber Contractile Function in Older Men. Journal of Applied Physiology, 1 July 2000,

Tsutsumi, Toshihiko, et al. “Physical Fitness and Psychological Benefits of Strength Training in Community Dwelling Older Adults.” Applied Human Science, Japan Society of Physiological Anthropology, 16 June 1997,