NEW DELHI: Lifting heavy weights on a regular basis — about three times per week — when nearing retirement age can significantly maintain the strength in your legs well into your later years, according to research recently published in the journal BMJ Open Sport & Exercise Medicine.

The study, conducted on a group of healthy older adults in the 64-75 age bracket, concluded that “one year of heavy resistance training may induce long-lasting beneficial effects by preserving muscle function” in this population. Additionally, improvements in leg strength were observed even with reduced lean mass. The response to resistance training is affected by neural adaptations.


Doctors across the city said the study highlights the importance of heavy resistance training in preserving leg strength, which is crucial for mobility and independence in older adults.

“Heavy resistance training is particularly beneficial for older adults as it helps maintain muscle mass, bone density and mobility. It doesn’t necessarily mean lifting extremely heavy, but rather using weights that challenge the individual’s strength and muscle function,” said Dr Yash Gulati, senior consultant, orthopaedics, joint replacement and spine surgery, Apollo Hospital.

Dr Jayant Arora, senior director, orthopaedics, Fortis Gurgaon, said as individuals age, they experience a condition known as sarcopenia — a decline in muscle mass, particularly in the lower limbs. This significantly impacts their mobility, alters their gait and walking speed and consequently elevates the risk of falls. Emphasising the importance of preserving muscle strength as people age, Dr Arora said implementing strategies to mitigate the effects of sarcopenia can contribute to improved physical function and quality of life in older adults.

According to Dr Gulati, “The primary benefit of heavy resistance training in maintaining leg strength is that it stimulates muscle growth and strengthens the bones. By stressing the muscles and bones, the body responds by increasing protein network formation and depositing additional minerals, resulting in stronger and more resilient leg muscles and bones.”

Emphasising the importance of tailoring heavy resistance training to a person’s specific characteristics, including body weight, strength level and overall fitness, Dr Rahul Kumar, senior consultant at Joint Replacement and Sports Injury Centre, Paras Health, Gurgaon, said, “The amount of weight used should be enough to fatigue the muscles within 6-12 repetitions while maintaining proper form.”

For those new to such training, Dr Kumar advised starting with lighter weights and progressively increasing the load as strength and confidence improve. He also stressed the significance of seeking guidance from a fitness professional to determine suitable weights and ensure proper technique, which is essential for preventing injuries and achieving the best possible results.

Before starting any new exercise programme, it is crucial to consider one’s health status too. According to Dr Biplab Das, director and senior consultant, neurology, Narayana Hospital, “Individuals with severe osteoporosis, uncontrolled hypertension, certain cardiovascular conditions or joint problems should exercise caution.”

For those with pre-existing medical conditions, it is highly recommended to undergo a thorough assessment prior to engaging in heavy resistance training or any other form of exercise. This evaluation helps determine the most appropriate and safe exercise plan tailored to individual needs and limitations.

Dr Hitesh Bhandari, orthopaedics consultant, Indian Spinal Injuries Centre, pointed out that men generally possess more muscle mass and strength, enabling them to lift heavier weights at the beginning of their training. However, he said, “Women can achieve similar relative strength gains with resistance training. Despite the potential difference in the absolute weights used by men and women, the fundamental principles of resistance training remain the same for both genders.”