Fit for a long life: The importance of fitness & strength training in old age

A comparison of demographic data over the last few years shows a clear shift in the age structure over the long term and a continuous increase in the number of Swiss men and women over the age of 65. ¹ According to the Federal Statistical Office, the average life expectancy in Switzerland in 2025 will be around 83.3 years for men and around 86.4 years for women. This corresponds to more than a doubling compared to 1880.²

However, if you take a look at the number of visitors to fitness studios, you can unfortunately observe a trend in the opposite direction. The proportion of exercisers over the age of 65 has actually decreased. Particularly during the period of various coronavirus restrictions, many older people no longer dared to train and did not get back into it after the lockdown months.

But why is this and why is targeted strength and coordination training so important for the 65+ age group?

After the last two corona years, the fear of infection is very understandable, especially as senior citizens were classified as high-risk patients per se and from the outset. However, the consequences of prolonged inactivity, such as a deterioration in body composition, a weakened immune system and increasing social isolation, increase the likelihood and thus also the concern of infection. This is accompanied by a general increase in age-specific diseases and an age-related decline in neuromuscular performance. These include musculoskeletal diseases such as osteoporosis and osteoarthritis, frailty and, of course, sarcopenia, a generalized loss of muscle function, strength and mass. With increasing age, it is more difficult to maintain muscle mass and to counteract the catabolic processes, which are associated above all with a loss of maximum strength and speed. The loss of strength and a deterioration in static and dynamic postural control lead to an increased frequency of falls, often with serious consequences and a loss of autonomy and quality of life. ³ For this very reason, seniors should follow a training program specifically adapted to them, with targeted strength, coordination and balance exercises, from a preventive perspective. With realistic and effective planning, changing load parameters and progressive intensity, hypertrophy can be achieved even in old age and an increase in maximum strength and speed can be achieved. This counteracts the age-related degradation processes and mobility, independence and quality of life can be maintained for much longer.

It is therefore never too late to start training or to start again. Beginners or those returning after a longer break are recommended to start with a familiarization phase with lower load norms. People with no previous experience should pay particular attention to this. First of all, the coordinative prerequisites must be created in order to achieve technically correct execution. This also includes performing the exercises safely over the entire range of motion. Over time, this improves soft tissue-related movement restrictions in older people and helps to ensure mobility. In a further step, however, it is very important to increase the intensity and incorporate strength exercises with a high load and fewer repetitions into the training routines. Only then will the fast-twitch type 2 muscle fibers be activated, which are rapidly degraded, especially with increasing age. This also means that seniors should be coaxed out of their comfort zone within a controlled framework in order to achieve the desired positive effects and counteract the physiological ageing process.

A significant increase in physical and cognitive performance can be observed with targeted strength training including coordination and balance exercises 30 minutes 2-3 times a week. This improves body composition, reduces the risk of falling and prevents a number of age-related diseases. Various clinical and epidemiological studies have demonstrated the effect of physical activity on morbidity and mortality indicators in older people. Physical activity and adequate protein and vitamin D intake are the most important factors in staying fit for a long life.

We are proud of our customers who, even at the age of 90+, still train with us regularly and have integrated their time at the fitness center into their everyday lives.

That’s why we hope to be able to welcome our older members back to our studios more often now that the coronavirus pandemic is over and to encourage new members to take up fitness and strength training. We are also happy to support and motivate our seniors individually according to their personal goals and fitness level and help them to stay active for as long as possible, to be able to move safely and of course to improve their quality of life.