From the Guidelines
Yes, strength training helps older males lose weight by increasing muscle mass, which boosts metabolism and burns more calories even at rest. For effective weight loss, older men should perform strength training 2-3 times per week, focusing on major muscle groups with exercises like squats, chest presses, rows, and shoulder presses. Start with 1-2 sets of 10-15 repetitions using moderate weights, gradually increasing intensity as strength improves. This approach is supported by the most recent and highest quality study, which emphasizes the importance of resistance training for older adults 1.
The benefits of strength training for older males include:
- Counteracting age-related muscle loss (sarcopenia)
- Improving insulin sensitivity
- Enhancing bone density
- Reducing fall risk
- Increasing muscle mass, which raises the basal metabolic rate and improves the ability to perform activities of daily living 1.
Combining strength training with 150 minutes of moderate aerobic activity weekly and a modest calorie reduction of 250-500 calories daily can lead to optimal weight loss results. The World Health Organization recommendations emphasize resistance training as a critical component of interventions for older adults 1, highlighting its importance in weight management and overall health.
From the Research
Strength Training and Weight Loss in Older Males
- Strength training has been shown to have various health benefits for older adults, including improving physical performance, movement control, and functional independence 2, 3.
- Resistance training, a form of strength training, can increase lean weight, increase resting metabolic rate, and reduce fat weight in inactive adults 3.
- A study found that 10 weeks of resistance training may increase lean weight by 1.4 kg and reduce fat weight by 1.8 kg 3.
- Strength training can also improve cardiovascular health, reduce the risk of osteoporosis, and enhance bone development 3, 4.
- While there is evidence that strength training can lead to weight loss and improvements in body composition in adults with overweight or obesity, the specific effects on older males are not explicitly stated in the provided studies 5.
- However, a study found that resistance training can reduce lean mass loss during weight loss, which may be beneficial for older adults 5.
- Another study found that older adults who reported guideline-concordant strength training had 46% lower odds of all-cause mortality than those who did not, suggesting that strength training may have significant health benefits for older adults 6.
Key Findings
- Strength training can improve physical performance, movement control, and functional independence in older adults 2, 3.
- Resistance training can increase lean weight and reduce fat weight in inactive adults 3.
- Strength training may have significant health benefits for older adults, including reducing the risk of mortality 6.