Bodybuilding for Seniors: It's Never Too Late to Start

More than 6.5 million people follow Ary Fontoura, 92, on Instagram. Some of the content shared by the actor that's a hit with his followers are videos of his gym workouts. His longevity, with quality and autonomy, isn't pure chance, but also the result of the actor's choices—especially his weight training, which became part of his routine after he turned 70. It's proof that you're never too old to start. "The sooner the better, but it's never too late," says nutritionist and physiologist Hamilton Roschel, scientific director of the Lifestyle Medicine Center at the University of São Paulo School of Medicine (FMUSP) and coordinator of the Applied Physiology and Nutrition research group at the School of Physical Education and Sports and the School of Medicine (EEFEF-USP).

The ideal, according to the expert, is to have a good diet and be active throughout your life, to reach old age with better muscle health. However, even those who have always been sedentary can and should change, regardless of age. "You can reap the benefits of exercise at any time," he states.

And it's not just about staying fit and maintaining movement, although that's also essential. "Muscle health has an impact on overall health," Roschel points out. Besides helping maintain quality of life, there are countless other benefits, both physical and mental. A study conducted this year by researchers at the State University of Campinas (Unicamp-SP) showed that strength training helps protect older adults' brains against dementia, for example.

“ The study showed that, fortunately, strength training is a strong ally against dementia, even for people who already have a high risk of developing it,” Isadora Ribeiro, first author of the article, told Agência Fapesp.

When muscle is subjected to exercise stimulation, during contraction, it secretes proteins known as myokines, which function as chemical messengers, participating in various reactions in the human body. They participate, for example, in the regulation of glucose and fat in the body, reduce inflammatory processes, modulate immune system responses, and communicate with various organs, including the brain.

Today, the global population has already achieved a longer life expectancy compared to previous generations, often referred to as "lifespan." "The challenge now is to increase what we call 'healthspan,' which is the quality of these years of life. Maintaining muscle mass as we age is a key factor in ensuring this," asserts Professor Hamilton Roschel of FMUSP.

He explains that, as we age, we tend to lose muscle mass and strength. "This process happens gradually, as if we were descending a staircase, at a certain pace," he compares. "However, if there's stress, like a hospitalization, it's as if we fall ten steps at once—and it doesn't come back," he adds. Those who reach old age with greater muscle reserves are better able to recover more quickly from these situations. Furthermore, if an elderly person requires major surgery, for any reason, the eligibility for the procedure depends on an assessment of muscle condition, among other factors.

In addition to helping with muscle gain and maintenance, strength training improves bone quality, reducing the risk of osteoporosis and fractures, according to sports physician Karina Hatano of Einstein Hospital Israelita (SP). "Exercises also provide functional autonomy, allowing older adults to perform daily activities more safely, with a better quality of life, and with a lower risk of falls. Not to mention the improvement in mood, energy, balance, posture, and cardiovascular and metabolic health," explains the physician.

More seniors at the gym

Fortunately, Ary Fontoura isn't alone. Between 2022 and 2023, the number of people over 65 enrolled in gyms in Brazil grew by 57.31%. This survey was conducted by Tecnofit, a company that offers check-in systems for fitness businesses.

" Although gym environments are still not very favorable for this population, professionals are more aware of the need to address this growing population," he adds. He also points out that the gym, however, is not the only solution. While weight training is the best option, the important thing is to do some type of training, whether functional training, Pilates, or home workouts...

" To stimulate muscle growth or contraction, the tissue must be overloaded. This occurs through the application of external load, which is what weight training does," explains the FMUSP professor. However, those who can't or don't want to go to the gym have other options, such as free weight training, which can be dumbbells or even improvised objects, resistance training with elastic bands, and bodyweight exercises, among others. However, it's essential to have specialized guidance, as doing activities on your own, without experience and supervision, can cause injuries.

Where to start

If you've already convinced yourself that it's better late than never to start, know that there's no single path – and the first step is to seek a general clinical evaluation to understand your health.

" Absolute contraindications are few and generally temporary," explains Karina. This is the case for elderly people with decompensated heart disease and infections, as well as those in the immediate postoperative period. In these scenarios, it will likely be necessary to address urgent issues first before obtaining clearance to exercise. "In most situations, even if elderly people have conditions such as diabetes, high blood pressure, osteoarthritis, or osteoporosis, strength training is possible and even recommended," says Karina Hatano of Einstein Hospital Israelita (SP). "Exercise is the best medicine because it is inexpensive and can be done at home," she adds.

What changes is the prescription method, according to the professional. "When the elderly person has some limitation, the physical education professional will adapt the load, suggest a lower-impact exercise, and pay more attention to breathing control or posture. It's a more individualized workout," explains Karina. The solution isn't to stop recommending the activity, but rather to find ways to adapt it to each individual's needs.

After obtaining medical clearance and making the necessary adjustments, it's time to begin, with professional guidance. "Having someone to guide and explain the process is also essential for the elderly person to maintain adherence. They need to know that they may experience fatigue and pain, and they need to understand the exercises, the progression time, the equipment adjustments, and the positions, especially if they've never trained before," notes nutritionist and physiologist Hamilton Roschel of FMUSP.