Stuart Phillips is the Director of The McMaster Physical Activity Centre of Excellence at McMaster University in Hamilton, Ontario, Canada. He is a fellow of the American College of Sports Medicine (ACSM) and the Canadian Academy of Health Sciences.
Stuart Phillips on the importance of utilizing resistance exercise in aging:
As we age, maintaining muscle mass and strength becomes increasingly challenging due to sarcopenia – a natural decline in muscle function – and episodes of disuse caused by illness, injury or sedentary habits. For older adults, this can accelerate muscle loss, reduce mobility and lead to greater dependence. However, resistance exercise offers a powerful countermeasure to combat these effects and support healthy aging. Skeletal muscle is crucial for mobility, metabolic health and overall quality of life. Yet, aging reduces our muscles’ ability to respond to protein intake and physical activity – a condition called anabolic resistance. When combined with disuse (e.g., after hospitalization), the effects are compounded, leading to significant atrophy and strength loss. Encouragingly, research shows that resistance training (RT) can directly counter these challenges by stimulating muscle protein synthesis and promoting muscle regrowth. Studies highlight how short-term inactivity can cause years’ worth of muscle loss. For instance, two weeks of bed rest in older adults can result in muscle loss equivalent to 2–3 years of natural aging. Recovery is often incomplete, making prevention essential. Disuse not only reduces muscle mass but also impairs strength, coordination and independence.
Stuart Phillips on the business impact of utilizing resistance exercise in aging:
Resistance training, whether through traditional weightlifting, bodyweight exercises or resistance bands, is a proven method to mitigate muscle loss. It enhances muscle protein turnover, increases type II muscle fiber size (critical for strength and power) and combats anabolic resistance. When paired with adequate protein intake, RT helps older adults maintain and regain strength, improving their resilience against disuse-related muscle atrophy. One barrier to RT adoption among older adults is accessibility. Resistance bands and bodyweight exercises provide cost-effective and practical solutions. Programs tailored to individual abilities, combined with nutritional guidance, can ensure older adults reap the benefits without the need for complex equipment. The evidence is clear: regular resistance training is indispensable for older adults to combat muscle decline, enhance mobility and maintain independence. By integrating RT into daily routines, we can shift the trajectory of aging toward greater health and vitality. Let’s champion the importance of resistance exercise for aging populations. Together, we can empower individuals to age actively and healthily.
If you would like to email the author of this Best Practice directly, please email phillis@mcmaster.ca.
