#291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen
Apr 2, 2025
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Joining the discussion is Professor Leigh Breen, a leading expert in muscle health and aging from the University of Birmingham. He emphasizes the importance of strength training for older adults, debunking myths about inevitable muscle loss. Leigh shares key exercises like squats and planks that help maintain strength and functionality. He also discusses the essential role of protein intake for those over 50, as well as the benefits of exercise beyond muscle health, such as improved cognitive function and metabolic control.
Strength training is crucial for healthy aging as it prevents muscle loss and enhances strength even in those over 50.
Older adults should prioritize adequate protein intake, aiming for 1.2 grams per kilogram of body weight daily to support muscle health.
Sarcopenia, the age-related decline in muscle mass and strength, can be mitigated through resistance training and proper nutrition.
Combining resistance training with aerobic exercises like walking delivers the best health outcomes for older adults, enhancing both muscle mass and overall well-being.
Deep dives
Muscle as an Organ
Skeletal muscle constitutes approximately 40% of total body mass and is increasingly recognized as an organ due to its essential roles in movement and metabolism. This muscle type stands out from other muscles, such as cardiac or smooth muscle, as it can be voluntarily controlled, playing a critical role in mobility and daily functions. The metabolic activity of skeletal muscle is significant, as it actively participates in energy conversion and secretes various substances that affect overall physiological health. Thus, considering muscle as an organ highlights its importance for healthy aging and overall metabolic control.
Benefits of Resistance Training
Engaging in resistance training is fundamentally important for maintaining muscle health, particularly as one ages. Contrary to common misconceptions, resistance training not only prevents muscle loss but can also lead to increases in muscle size and strength, even among individuals over 50. Experts recommend incorporating some form of strength exercise, such as bodyweight movements or resistance bands, into regular activity routines to stave off age-related decline. Additionally, research indicates that starting strength training at any age can yield meaningful benefits, making it a valuable practice for all.
Importance of Protein Intake
Adequate protein intake is vital for muscle health and should be prioritized, especially for those aged 50 and above. Older adults tend to have higher protein demands per meal than younger individuals due to factors like anabolic resistance, making it crucial to consume sufficient protein throughout the day. Expert suggestions indicate that older adults should aim for approximately 1.2 grams of protein per kilogram of body weight daily, with efforts made to distribute it evenly across meals. Increasing protein consumption can help support muscle mass, mitigate sarcopenia, and promote overall health.
Understanding Sarcopenia
Sarcopenia refers to the gradual loss of muscle mass and strength that often accompanies aging, beginning as early as the 30s. This condition can lead to increased frailty and decreased ability to perform everyday tasks, such as rising from a chair or climbing stairs. Research shows that rates of sarcopenia worsen as individuals age, with the prevalence doubling in those over 80. As such, proactive measures such as engaging in resistance training and maintaining adequate nutrition are essential to prevent or delay the onset of sarcopenia.
The Role of Exercise in Recovery
After hospitalizations or periods of illness, muscle recovery is crucial for regaining strength and preventing further decline. While younger individuals often can recover muscle mass lost during inactivity, the process becomes more challenging for older adults following illness or extended bed rest. Targeted, structured exercise combined with proper nutrition is needed to effectively stimulate muscle regrowth and recovery. Therefore, creating a comprehensive rehabilitation plan is vital to help older individuals regain their pre-illness strength and prevent permanent loss.
Combining Different Exercise Modalities
A combination of aerobic exercises, such as walking, with resistance training is shown to yield the best health outcomes for older adults. While walking is beneficial for cardiovascular health, it is not sufficient on its own to maintain muscle mass and strength. Experts recommend incorporating resistance exercises at least two times a week, targeting major muscle groups to effectively combat sarcopenia and improve functional abilities. Variety in one’s exercise regimen, including both strength and endurance activities, significantly enhances overall health benefits.
Potential Supplements for Muscle Health
Several supplements have been found to potentially enhance muscle health, particularly for older adults engaging in exercise. Most notably, protein and amino acid-rich supplements, especially those containing leucine, have been recognized for their role in promoting muscle protein synthesis. Creatine supplementation has also gained traction for its ability to support strength gains in older populations and improve overall exercise performance. However, it is crucial to prioritize whole food sources whenever possible and to consider supplements as auxiliary aids rather than primary solutions.
Adapting Exercise for the Aging Population
When designing exercise programs for older adults, it's essential to focus on compound movements that engage multiple muscle groups. Exercises such as squats, deadlifts, push-ups, and lunges are highly recommended for building strength and stability. Quick adaptations can be made to suit individual capabilities, such as using resistance bands or modified bodyweight exercises if needed. Encouraging regular participation in resistance training not only supports muscle health but also improves balance, coordination, and functional performance in daily activities.
Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.
We’ll be covering:
✅ Why strength training is essential for healthy ageing
✅ The key exercises every older adult should be doing
✅ How much protein you actually need as you age
✅ Is walking enough to keep your muscles strong?
✅ How to start strength training if you’ve never done it before
✅ The hidden benefits of exercise, from sharper thinking to blood sugar control
✅ Supplements, new therapies, and what’s on the horizon for muscle health
We’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.
This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.
“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.
1. Squat
2. Deadlift
3. Bench or Chest Press
4. Pull Up
5. Lunges / Farmers Walk
6. Planks
And as always, give us feedback to help us make the podcast even better.
