Strength Training & Biomarkers of Aging

Skyler Tanner, one of our colleagues at Efficient Exercise in Austin, Texas, has written a terrific summary on the impact of strength training on the biomarkers of aging. The following 10 biomarkers were outlined over 20 years ago by leading researchers at Tufts University:

  1. Muscle Mass
  2. Strength
  3. Basal Metabolic Rate
  4. Body Fat Percentage
  5. Aerobic Capacity
  6. Blood-sugar Tolerance
  7. Cholesterol/HDL Ratio
  8. Blood Pressure
  9. Bone density
  10. Ability to regulate Internal Temperature

Although it is especially clear with the first 4, all of these can be positively influenced with strength training. One that’s missing is the growing understanding of the link between maintaining muscle and improving mental function. The bottom line from Skyler’s extensive review: β€œThe research is clear: intelligently prescribed strength training can improve the quality of life for elderly individuals.”

In fact, proper exercise can improve quality of life for just about anybody. As we’ve said, it’s best to start early, but it’s never too late to start.