What happens to strength, balance, stamina and reflexes as you age, and what you can do about it
Here is a finding that surprises most people, including plenty of regular gym-goers. When researchers tracked nearly 1,900 older adults (aged 70–79) over three years, those who held on to their muscle mass, and even those who gained some, still lost strength. Leg strength declined about three times faster than muscle mass.
Strength, balance, stamina, and reflexes all decline with age, but there are ways to mitigate these losses. Muscle mass and strength naturally diminish over time, sometimes to the point of sarcopenia in severe cases. However, resistance training can help maintain and even improve muscle strength and physical function in older adults, including those in their 70s, 80s, and beyond.
Training also has a positive impact on bone density, though its effect on fracture prevention is less clear. To be effective, strength training must be progressive, increasing the load as the body adapts. While strength training can reduce the risk of falls by 23%, balance exercises and tai chi are even more effective, reducing falls by 24% and 34%, respectively.
Stretching does not seem to have a significant impact on fall prevention, but eccentric strength training, which involves controlling a movement as the muscles stretch, has shown promise in improving balance and mobility. Practicing quick, controlled movements like stair descents can also help train reflexes and reaction time, which are crucial for preventing falls.
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