(Ivanhoe Newswire) -- A new study published in the report "Growing Older, Staying Strong: Preventing Sarcopenia Through Strength Training" shows older people can minimize muscle loss by incorporating a weight training routine into their lifestyle.

Researchers studied men and women, 60 to 96 years old, who suffered from loss of body mass and strength, otherwise known as sarcopenia. The individuals trained for eight to 12 weeks and showed an average increase in muscle strength ranging from 113 percent to 174 percent.

Michael J. Hewitt, Ph. D., lead author of the study, says, "Such remarkable gains, it appears, are not uncommon in the older population, nor do they require that older people spend hours in the gym to attain them. A few sets each week -- performed properly -- will bring about positive results."

The American College of Sports Medicine encourages a minimum of one set of eight to 12 repetitions, two to three nonconsecutive days per week. People 50 to 60 years old who are just beginning a strength-training program, as well as frail individuals, should consider starting with lighter weights and fewer repetitions.

Robert N. Butler, M.D., publisher of the report, says, "In as little as two sessions a week, older people could see results that include increases in strength, better mobility and better balance. Additionally, the increase in muscle mass will increase their metabolic rate, as well as their ability to climb stairs."

Individuals are encouraged to start a strength-training program early on to reduce the likelihood and severity of sarcopenia.

"It appears that a little exercise goes a long way when it comes to avoiding this devastating condition," says Dr. Butler.

SOURCE: Growing Older, Staying Strong: Preventing Sarcopenia Through Strength Training, International Longevity Center-USA

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