Age is No Excuse - Strength Training for Seniors

After age 20, most adults lose about a half pound of muscle a year. By the time you're 65, you lose 25 percent of your peak strength.

But you're not destined to grow softer and weaker just because you're getting older. Experts say most of this muscle loss comes from not using your muscles enough as you age, rather than aging itself. If you use your muscles regularly, they'll stay strong and firm, regardless of age. That's why it's especially important for older adults to strength train.

Studies have shown that men in their 60s and 70s who strength train regularly have muscles that look and perform as well as inactive men in their 20s and 30s.

Yet most people age 65 and older don't do enough strength training to stay strong, according to the U.S. Centers for Disease Control and Prevention (CDC). A January 2004 CDC study found that only 11 percent of adults age 65 and older strength trained two or more days a week, the amount experts recommend.

You can start building and regaining strength at any age. So if it has been a while since you've worked on your strength, don't worry. Research shows that even people who begin strength training in their 90s can gain muscle and strength in as few as eight weeks.

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