Strength training can slow aging, even if you start late, research shows

Photo: Pexels

The secret to a fit body later in life may not be cardio, but strength training. New research shows that muscle-strengthening exercises activate a specific protein that slows aging. And the good news: Even if you start later in life, it has an effect.

Scientists discovered that strength training stimulates the production of a so-called 'myokine' called CLCF1: a protein released by muscle cells during exercise. This 'youth molecule' promotes muscle strength, keeps bones strong and plays a role in how vital your body remains as you age.

In younger people, CLCF1 is released after intensive exercise, such as strength training or interval training. But in older people from 78 years old, strength training was particularly effective. Cardio, such as walking or cycling, showed little effect on the production of this protein in this group.

Researchers saw that in older subjects the body is less able to produce the partner protein CRLF1. That protein is needed to release CLCF1. With cardio, little happens, although cardio is still very good for the heart , but strength training does provide sufficient stimulation to still start production.

This has noticeable consequences, a mouse study showed. Older mice that were given extra CLCF1 developed stronger muscles and bones. In other mice, in which the protein was blocked, this effect was lost. This indicates that the protein itself plays a direct role in how well your body copes with aging.

What is particularly striking: even in people who only start strength training at a later age, there is a clear increase in CLCF1. In participants between the ages of 78 and 84, strength training three times a week for twelve weeks resulted in a clear increase in the protein content in their blood.

It is not about heavy weights or complicated equipment. Simple exercises with your own body weight, resistance bands or light dumbbells are often sufficient. The consistency in particular turned out to be important.

Wondering how often you should strength train for muscle growth? Metro explains it here .

The researchers compare the effect of strength training with interest on a savings account : each workout yields a little, but in the long term the result is considerable. By maintaining muscle mass and bone strength, you reduce the risk of falls , fractures and muscle loss. These are precisely the problems that are common among the elderly.

According to the authors, the research also offers leads for medical applications. By understanding more about how the body produces CLCF1, therapies may be developed in the future to combat age-related complaints such as brittle bones and muscle loss.

Want to know more about health? These articles will help you on your way: