Announcements, Muscle Function, Physiotherapy, Wellbeing

Boosting Strength and Health: The power of resistance training for older adults

Posted on June 17, 2025June 23, 2025 by Nicole Cook

17
Jun

The decline in muscle mass often begins as early as 30 and can accelerate after 60. Without preventive measures, this can lead to a host of health issues.

Muscle weakness isn’t just about feeling less strong. It’s linked to serious health concerns such as disability, diabetes, cognitive decline, and osteoporosis, and can even increase the risk of early mortality. But there’s good news: resistance training can make a difference!

As we age, our bodies undergo various changes. One of the most significant being sarcopenia or better known as age-related muscle mass loss. Did you know that sarcopenia affects about 10% of adults over 60 and more than 50% of those over 80.

Why Resistance Training?

Current research highlights resistance training as a powerful tool to combat muscle disuse. By incorporating resistance exercises into your routine, you can fight against the loss of muscle strength and mass. This type of training not only helps reduce frailty but also improves physical function in several ways. Enhanced mobility, greater independence, better management of chronic diseases, improved psychological well-being, and a higher overall quality of life are just a few of the benefits.

Tailoring Your Training

To achieve the best results, resistance training programs for older adults should be tailored to be person centered. This personalised approach ensures that the training is safe, effective, and aligned with your specific goals.

For those interested in starting a resistance training program, consulting with an Empower Healthcare Physiotherapists or Osteopaths can be invaluable. Our team can help design a program that meets unique needs and help achieve fitness goals.

References:

Fragala, Maren S.1; Cadore, Eduardo L.2; Dorgo, Sandor3; Izquierdo, Mikel4; Kraemer, William J.5; Peterson, Mark D.6; Ryan, Eric D.7. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8):p 2019-2052, August 2019. | DOI: 10.1519/JSC.0000000000003230

…

Continue reading →

Announcements, Community, Muscle Function, Wellbeing

Sore, But Strong: Why Muscle Soreness Shouldn’t Hold You Back

Posted on May 13, 2025May 13, 2025 by Nicole Cook

13
May

Understanding muscle soreness: causes and remedies

Have you ever felt that familiar muscle ache after a workout? That’s muscle soreness, a common experience for those who stay active. But what causes this discomfort, and how can you manage it?

Muscle soreness, felt as pain or stiffness, occurs post-exercise due to tiny injuries in the muscle fibers, known as micro-trauma. Typically, it appears a day after exertion, making muscles sensitive to touch and painful during movement, sometimes reducing strength for up to a week.

Symptoms of Muscle Soreness

• Dull ache

• Stiffness

• Tenderness

• Reduced range of motion

• Pain with stretching

• Temporary loss of strength

Why Does Muscle Soreness Happen?

1. Eccentric Movements: Stretching a muscle in the opposite direction of its tension can lead to soreness.

2. Infrequent Exercise: If you’re not regularly active, even light exercises can cause soreness due to poor muscle coordination.

Muscle soreness differs from the immediate pain of a tear, as it usually develops hours after activity or the next day. This delay is because pain receptors are in connective tissues, not muscle fibers. For activation, certain substances must be released, causing the soreness experienced.

Common Causes of Sore Muscles

• Introducing eccentric loads

• Restarting exercise after a long break

• Increasing workout intensity rapidly

• Trying unfamiliar movements

• Overusing muscles

• Exercising while unwell

Managing Muscle Soreness

• Use sore muscles gently in daily activities

• Avoid heavy lifting and intense workouts temporarily

• Engage in gentle stretching

• Try light exercises for sore muscles

• Apply heat for pain relief

Prioritising movement is key to staying active and feeling your best. While muscle soreness is a natural part of exercise, persistent or sharp pain shouldn’t be ignored. If discomfort is holding you back Massage Therapy can help and talk to our allied health clinicians who are here to help.

We’ll work with you to manage and prevent pain, so you can move with confidence and keep enjoying your fitness journey. Keep moving, keep thriving

…

Continue reading →