The benefits of resistance training in midlife
(15 minute read)
I am a lifelong exercise enthusiast with a cardio background, in running, triathlon, and cycling. I was converted to the need for weight training by reading ‘The Midlife Cyclist’ by Phil Cavell, since then I have become a real convert and read a lot more about it. This essay was submitted as part of a course I undertook and explores some of the less obvious gains associated with taking up resistance training. I take a holistic approach with my clients to help them gain strength in all areas of life.
Introduction
Midlife brings a unique set of life-stage challenges that have an emotional and cognitive impact, often driven by the stress of coping with them, and a range of physical challenges partly driven by the natural ageing process and partly by negative coping strategies we use to combat stress. This can create a negative cycle and lead to a range of physical and emotional challenges and even burnout. While it is well known that resistance training (more specifically training with weights) can help people build strength and increasingly people are aware it is important for bone health, there are a range of other benefits that have a huge impact on our wellbeing. These are beneficial both in the short term, and as we age, and they can set us up to live at our fullest potential both now and in the future.
Unique challenges of midlife
Midlife comes with a unique set of challenges that will be different for every individual but commonly include a mix of some of the following which are experienced by different people to a greater or lesser extent depending on their circumstances:
Career plateau/job insecurity – Many people feel they are reaching their peak by midlife; they are unsure of what happens next and may even be facing existential questions about whether they spent their career well.
Work-life balance/changes of caregiving responsibilities (see below) – Work and life can be harder to juggle in midlife, career expectations may be at their highest while the needs of children and parents may be harder to predict and have a greater impact on the working week.
Empty nest/ageing parents – As noted above children may have left home, bringing emotional challenges, but their needs and the needs of ailing older parents may require even more time in less predictable ways.
Relationship issues – A combination of all the above can mean some relationships fail in midlife and can lead to loneliness (especially common in men). [i]
Cognitive and emotional challenges of midlife
The combination of the above factors can have a profound impact on people’s well-being. Any of these issues on their own can be relatively stressful, but, if managed effectively and with good levels of support and recovery, can be coped with., But a combination of any of these on an ongoing basis can easily lead from acute stress to chronic stress and even burnout. [ii]
Chronic stress can significantly impact the body, particularly the endocrine and nervous systems. The relationship between stress and the hormones cortisol, serotonin, and dopamine is complex, and imbalances in these systems can contribute to various physical and mental health issues.
Cortisol is a hormone released in response to stress, and it plays a role in the body's sympathetic nervous system, commonly known as its "fight or flight" response. In the short term, cortisol is beneficial, but chronic elevation can be detrimental. High and prolonged cortisol levels can contribute to a range of health issues, including impaired cognitive function, disrupted sleep, weight gain, and weakened immune function.
Serotonin is a neurotransmitter that contributes to mood regulation, among other functions. Chronic stress may lead to decreased serotonin levels, contributing to symptoms of depression, anxiety, and mood disorders.
Dopamine is a neurotransmitter associated with motivation, reward, and pleasure, and reduced dopamine levels contribute to a lack of motivation, decreased ability to experience pleasure, and difficulties in decision-making.
The range of midlife challenges outlined earlier are a breeding ground for elevated cortisol levels and reduced serotonin and dopamine levels and help explain why it’s so easy to reach for the wrong solutions. High cortisol levels will make effective decision-making harder and narrow our focus to the present; so, for example, if a glass of wine or beer is close at hand that will probably seem like the best solution to coping with a long day and work, and the anxiety and low mood from lowered serotonin levels will back up this decision. Meanwhile, we will be dopamine-hungry so a quick fix from a session of Netflix will seem, at the time, a very logical step. Netflix with a drink (possibly supplemented by some feel-good foods and a later night than we might have otherwise had) will certainly lead to a short-term ‘chill’ but will in no way help the long-term problem.
But there is good news
There are other steps we can take to help combat all of this and exercise is probably the single most important. As Steven Kotler points out in “Art of Impossible”:
“Exercise, meanwhile, lowers stress levels, flushing cortisol from our system while increasing feel-good neurochemicals, including serotonin, norepinephrine, endorphins, and dopamine. This lowers anxiety, and augments our good mood.”[iii]
Why not just do Cardio?
Cardio training such as running and cycling (the go-to sport of many in midlife and thus the ubiquitous Middle Aged Man In Lycra) have profound benefits and should be part of our total health routine. However, two critical factors underpin why, as we age, cardio cannot be the only club in our bag. They are Bone Mineral Density (the key mineral being calcium) and age-related muscle mass decline.
We reach peak BMD at 30 and then there is a steady decline for men and for women sometimes a steep decline at 50 or through menopause which levels out again at about 60. Meanwhile, our muscle mass also begins to decline in our 30s and an 80-year-old man will have 40% less muscle tissue than at 25. [iv]
More specifically we are losing ‘fast twitch’ or type 2 muscle fibres faster than ‘slow twitch’ type 1 fibres. As Peter Attia points out “Daily life and zone 2 endurance work may be enough to prevent atrophy of type 1 fibres…but unless you are working against significant resistance, your type 2 muscle fibres will wither away”. [v]
Attia goes on to say in Outlive:
“This is why I place such an emphasis on weight training and doing it now, no matter your age. It is never too late to start; my mom did not begin lifting weights until she was sixty-seven, and it has changed her life. There are dozens of studies showing that strength training programs can significantly improve the mobility and physical function of subjects who are obese, or recovering from cancer treatment, even those who are already elderly and frail. Therefore, I will find a way to lift heavy weights in some way, shape, or form four times per week, no matter what else I am doing or where I might be traveling. [vi]
There is a significant hormonal impact too. As Phil Cavell points out in The Midlife Cyclist:
“Start resistance training. Strength training and intense intervals will increase the levels of both HGH (Human Growth Hormone) and testosterone and offset the negative dynamic of weight gain and muscle loss. Cyclists who stick to pure endurance training could be contributing to a decline in testosterone, in particular. Midlife athletes should drop one or two bike sessions for structured resistance training. The benefits are real, proven and unambiguous - increased muscle mass, as well as higher bone mineral, testosterone and HGH levels.”[vii]
The benefits of strength training to offset the challenges of midlife
As we have seen from the points we have explored so far, midlife brings a range of life changes and attendant emotional challenges that have a real impact on our brain chemistry and cognitive skills. This is accompanied by a natural decline in bone density and muscle mass which will impact both how we feel about ourselves in the short term and in the medium to longer term our ability to withstand physical challenges and ultimately continue to function as we might hope to in older age.
We will now explore how regular strength training can offset this impact physically, cognitively, and emotionally through the brain-body connection. So that we feel better in the short term and increase what Peter Attia calls ‘healthspan’ in the long term. In other words, the length of life during which we can keep doing all the things we love. Which could be cycling in the Alps or simply picking up a grandchild.
Resistance training – the benefits to the body
As noted above there are several immediate benefits to muscle and bone health associated with a focused regimen of strength training to clarify the reasons for this it is interesting to briefly explore how weight training promotes increased growth in muscle and bone.
But let’s review the physical benefits individually in a bit more detail:
Combats Age-Related Muscle Atrophy:
Age-related muscle atrophy, also known as sarcopenia, is a natural consequence of aging, leading to a gradual loss of muscle mass and strength. Resistance training, particularly strength training with weights, has proven to be a powerful countermeasure against this process. By engaging in regular resistance exercises, individuals stimulate muscle protein synthesis and enhance the recruitment of muscle fibres. This not only helps to maintain existing muscle mass but can also promote the growth of new muscle tissue. Various studies have highlighted the effectiveness of resistance training in mitigating age-related muscle atrophy, emphasizing its role in preserving functional independence and overall vitality in midlife and beyond. [ix]
Combats Age-Related Decline in Bone Density:
Bone mineral density (BMD) peaks around the age of 30 and gradually declines thereafter. For women, menopause can bring about a more rapid decrease in BMD. Resistance training, especially weight-bearing exercises, is instrumental in promoting bone health and combatting this decline. The mechanical stress imposed on bones during resistance exercises stimulates the production of osteoblasts, the cells responsible for bone formation. This process helps to maintain or even increase bone density, reducing the risk of fractures and osteoporosis. Studies have consistently demonstrated the positive impact of resistance training on bone health, making it a crucial component of a comprehensive midlife fitness regimen. [x]
Stabilizes and Protects the Joints:
As the body ages, joints may become susceptible to wear and tear, leading to conditions like osteoarthritis. Resistance training, when performed with proper technique and under appropriate supervision, can contribute to joint stability and protection. Strengthening the muscles around joints provides added support, reducing the impact on the joints during daily activities. This is particularly relevant in midlife when joint issues may start to emerge. Additionally, resistance training enhances joint proprioception, improving the body's awareness of its position in space and reducing the risk of injuries.
Reduces Body Fat:
Resistance training is not only effective in building lean muscle mass but also in reducing body fat. While cardiovascular exercises are often associated with fat loss, resistance training has been shown to have a significant impact on body composition. The metabolic demands imposed by resistance exercises elevate the resting metabolic rate, leading to increased calorie expenditure even at rest. Moreover, the maintenance and growth of lean muscle tissue contribute to a more efficient metabolism, facilitating fat loss. Incorporating resistance training into a well-rounded fitness routine proves beneficial for those seeking to manage body weight and enhance overall health. [xi]
Improves Sleep Quality:
Quality sleep is integral to overall well-being[xii], yet as noted earlier midlife challenges and chronic stress can disrupt sleep patterns. Resistance training has been identified as a potential remedy for sleep-related issues. Engaging in regular resistance exercises has been linked to improvements in sleep quality and duration. The physiological responses triggered by resistance training, including the release of neurotransmitters like serotonin and the regulation of cortisol levels, contribute to a more restful sleep. Establishing a consistent resistance training routine can thus positively influence sleep patterns, addressing a crucial aspect of midlife well-being.
The intersection of physical and cognitive health
Steven Kotler points out in ‘Gnar Country’ the extent to which leg strength plays out to predict mortality but just as interesting is the impact on our overall cognitive function:
‘In the elderly, leg strength is the single most important factor for longevity. Thigh muscle mass inversely correlates to mortality. … Mentally, strong legs play an equally important role: they protect the brain. In a ten-year study with over three hundred twins, all over age fifty-five, researchers at Kings College London found a "strikingly protective relationship" between high leg strength and preserved mental abilities and brain structure. In fact, out of every health and lifestyle factor they examined, leg strength was the most important variable for maintaining cognitive function late in life.’[xiii]
Resistance training – the benefits to the brain
But why would leg strength, affect cognitive function? While the physical benefits of weight training are failrly intuitive there is surprisingly long list of cognitive benefits associated with regular strength training:
Improved Concentration:
Resistance training doesn't just benefit the body; it also has notable cognitive effects. Studies have shown that regular strength training enhances cognitive functions such as concentration. The improved blood flow to the brain, the release of neurochemicals during exercise, and the overall impact on neural plasticity contribute to heightened focus and attention. This cognitive benefit is particularly relevant in midlife, where maintaining mental acuity becomes increasingly important amid various life challenges. [xiv]
Boosts Long-Term Memory:
The cognitive advantages of resistance training extend to the realm of memory. Regular engagement in strength training has been associated with improvements in long-term memory. The mechanisms behind this cognitive benefit include the release of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal health and memory formation. As midlife individuals navigate complex personal and professional landscapes, the enhancement of long-term memory becomes a valuable asset in managing information and experiences effectively. [xv]
Boosts Creativity:
Creativity is not only the domain of artists; it plays a vital role in problem-solving and innovation in various aspects of life. Resistance training has been linked to enhanced creativity, providing a cognitive boost that transcends the physical benefits. The improved flow of oxygen to the brain, the release of neurotransmitters, and the overall impact on cognitive flexibility contribute to a heightened creative mindset. Incorporating resistance training into a routine thus becomes a holistic approach to fostering not only physical strength but also mental agility and innovative thinking.
Lifts Mood and Alleviates Stress and Anxiety:
The psychological benefits of resistance training extend to mood enhancement and stress reduction. [xvi] Midlife, as noted at the start of this essay, is marked by increased stress levels due to various life challenges. Resistance training becomes a powerful stress management tool by triggering the release of endorphins, the body's natural mood elevators. Additionally, the impact on neurotransmitters, including serotonin and dopamine, contributes to overall well-being. Regular participation in resistance exercises has been associated with reductions in symptoms of anxiety and depression, providing a valuable resource for individuals navigating the complexities of midlife.
Closing thoughts
The challenges of midlife, both emotional and physical, require a multifaceted approach for effective coping and resilience. Resistance training emerges as a powerful tool to address the unique hurdles faced during this life stage. Beyond the commonly known benefits of building strength, resistance training plays a crucial role in combatting age-related muscle atrophy, decline in bone density, stabilizing and protecting joints, reducing body fat, and improving sleep quality.
The physical advantages are not isolated; they intersect with cognitive health; strength training enhances concentration, boosts long-term memory, stimulates creativity, and impacts mood by alleviating stress and anxiety. By flushing cortisol from our system and elevating feel-good neurochemicals, it becomes a powerful antidote to the negative impacts of stress on our body and mind.
So to conclude, in the pursuit of a fulfilling and vibrant midlife and beyond, the evidence is clear—resistance training is not just about lifting weights; it can be about lifting the quality of our lives. It empowers us to face the challenges of midlife head-on, ensuring that we not only survive but thrive, both physically, mentally, and possibly even socially.
Notes and references
[i] Barreto, M., Victor, C., Hammond, C., Eccles, A., Richins, M. T., Qualter, P. (2021). "Loneliness around the world: Age, gender, and cultural differences in loneliness." Personality and Individual Differences, 169, 110066. ISSN: 0191-8869.
[ii] Moss, J. (2021). The burnout epidemic: the rise of chronic stress and how we can fix it. Boston, Massachusetts, Harvard Business Review Press.
[iii] Kotler, S. 2021. The Art of Impossible: A Peak Performance Primer. First ed. New York NY: Harper Wave an imprint of HarperCollinsPublishing.
[iv] Attia, P and Gifford, B. 2023. Outlive: The Science & Art of Longevity. First ed. New York: Harmony.
[v] Attia, P and Gifford, B. 2023. Outlive: The Science & Art of Longevity. First ed. New York: Harmony.
[vi] Attia, P and Gifford, B. 2023. Outlive: The Science & Art of Longevity. First ed. New York: Harmony.
[vii] Cavell, P. 2021. The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard Ride Fast and Stay Healthy. London: Bloomsbury Sport.
[ix] Current, A. 2021. Science of Strength Training: Understand the Anatomy and Physiology to Transform Your Body. First American ed. New York NY: DK Publishing.
[x] Current, A. 2021. Science of Strength Training: Understand the Anatomy and Physiology to Transform Your Body. First American ed. New York NY: DK Publishing.
[xi] Current, A. 2021. Science of Strength Training: Understand the Anatomy and Physiology to Transform Your Body. First American ed. New York NY: DK Publishing.
[xii] Walker, M. 2017. Why We Sleep: The New Science of Sleep and Dreams. London: Allan Lane an imprint of Penguin Books.
[xiii] Kotler, S. (2023) Gnar Country, Growing Old, Staying Rad. Harper Wave.
[xiv] Carter, R. et al. (2019) The Brain Book. London: Dorling Kindersley Limited.
[xv] Walsh, J. J., & Tchaikovsky, M. E. (2018). "Exercise and circulating BDNF: Mechanisms of release and implications for the design of exercise interventions." Applied Physiology, Nutrition, and Metabolism, 43(11), 1095-1104. https://doi.org/10.1139/apnm-2018-0192
[xvi] Strickland, J. C., & Smith, M. A. (2014). "The anxiolytic effects of resistance exercise." Frontiers in Psychology, 5, 753. doi: 10.3389/fpsyg.2014.00753. PMID: 25071694; PMCID: PMC4090891.
