It was not as simple as taking a sip from the proverbial fountain of youth, but the results were as dramatic and satisfying. And they were real.
At Tufts University, 40 women participated in research looking at the effects of strength conditioning on bone density. The results literally "turned back the clock" with regard to their bone health. And, that was not the only benefit—the women also reported increased energy, confidence and improved body composition.
Many people have a fear of growing old, and we are reminded of that fear when we look at older relatives who struggle to lift themselves out of a chair or have difficulties with stairs. No one wants to lose the physical capacity to do everyday activities with the same ease and frequency as were once enjoyed.
As recently as the early 1980s, it was a commonly held belief in the scientific community that as a person aged, the loss of muscle, bone and strength was inevitable and irreversible. This aging myth began to dispel in 1990 when research was published in the Journal of the American Medical Association (JAMA) detailing the results of high-intensity strength workouts for older individuals. The eight men and women in the study were between the ages of 86-96, and all had at least two chronic diseases. The program was based on rehabilitation medicine—"start at a safe level and gradually progress as strength increases." After eight weeks of three sessions per week, these frail nursing home residents increased their strength by an average of 175 percent and increased their walking speed and balance.
These compelling results, along with other studies that suggested strength training may increase bone density, encouraged Miriam Nelson, Ph.D., Associate Chief of the Human Physiology Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, to do her own study. Her research investigated the effects of weight training on bone mass in women. Forty healthy, but sedentary, postmenopausal women (who were not taking hormones) were recruited to participate. Those in the control group were instructed to continue with their usual lifestyle, while the others traveled to Tufts for twice a week 40-minute weight lifting sessions. The results, published in JAMA in 1994, were remarkable. "After one year, the women's bodies were 15 to 20 years more youthful. They actually gained bone at an age when women typically lose bone," remarked Dr. Nelson.
Around age 40, most women start to lose approximately one-half pound of muscle a year and replace it with fat. Similar to what happened when the first astronauts floated weightlessly in space, when muscles are not used, they lose significant strength. This is called sarcopenia—from the Greek "sarco" for muscle and "penia" for loss. Sarcopenia does not kill like heart disease, nor does it come about quickly, but it can affect quality of life. However, it can be prevented through healthful eating and physical activity that includes strength conditioning. Robert Butler, M.D., director, International Longevity Center, Mount Sinai Medical Center, remarked, "Finally, a science-based program to help women of all ages live strong and vital lives."
