Study Finds There’s No Age Limit to Start Strength Building Exercises

There’s a persistent misconception that muscle and strength building is dangerous or simply ineffective for older adults. Busting this myth is a new study, which found that the ability to build muscle isn't lowered due to lack of experience, so even if you start exercising in your 60’s or 70’s, you can build up muscle mass as effectively as an experienced athlete. Here is what the study found and how to start your exercise regimen in your golden years.

Muscle Building Exercise is Equally Effective for Senior Beginners and Master Athletes

Building muscle strength is a tedious task at any age, but the benefits by far outweigh the costs, like frailty, muscle weakness and an unsupported skeletal system can all be dealt with just through a few hours of regular weekly training. Though young individuals are at an advantage compared to older adults when it comes to exercise intensity and muscle building, another factor, experience, doesn’t seem to make you get stronger faster, the new study shows.

The research team compared athletes with 20+ years of experience in sports to a group of beginners of a similar age and found that both groups have built muscles identically well. The average age of the experienced athletes was 68 years, whereas the beginners averaged at 73 years.

Of course, the researchers exposed both groups to an identical diet and exercise routine to avoid possible confounds and measured each participant’s muscle-building progress by conducting regular biopsies every 48 hours that showed how much protein buildup was created in the muscle tissue. The researchers found no difference in protein synthesis between the two groups, concluding that novice athletes built muscle strength equally as well as the pros.

Needless to say, regular exercising starting from a younger age provides additional health benefits and is a preventative method for many health conditions, but in general, the study proves that ‘better late than never’ is the motto to follow when it comes to exercise.

Should Seniors Approach Exercise Differently to Youngsters?

Starting an exercise routine for the first time is a difficult endeavor no matter your age, but the possibility of pre-existing conditions, more common among seniors than young adults, further complicates this task. On average, the starting point for older individuals is a lower intensity exercise, and some pre-existing conditions may require further accommodations to your training regimen, so it’s best to start under the supervision of a trainer, doctor, or both.

The complexity of the workout is also an important factor, and it’s best to start slow and simple so as not to overwhelm your body and mind, and stay motivated and inspired before each workout.

The third and last, but still very important factor to consider is consistency. Training consistently is more important than going to the gym for an hour or more, and so shorter, but more regular training sessions will benefit seniors more than demanding long training routines.

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Australian researchers discover how a baby's sex is determined

While it is known that the sex of a baby is determined by its chromosome make-up at conception, new research has identified a "regulator" that increases or decreases the activity of genes which decide if we become male or female.

"These regulatory segments of DNA are called enhancers," said lead author of the study.

"If these enhancers that control testis genes are disrupted it may lead to a baby being born with a disorder of sex development," Sinclair said. 

While an embryo with two X chromosomes will become a girl, an embryo with an X-Y combination results in a boy. But the Y chromosome carries a critical gene, called SRY, which acts on another gene called SOX9 to start the development of testes in the embryo, explained a researcher.

"High levels of the SOX9 gene are needed for normal testis development," he added. 

This study,  sought to understand how the SOX9 gene was regulated by enhancers and whether disruption of the enhancers would result in disorders of sex development.

"We discovered three enhancers that, together ensure the SOX9 gene is turned on to a high level in an XY embryo, leading to normal testis and male development," he said.

"Importantly, we identified XX patients who would normally have ovaries and be female but carried extra copies of these enhancers, (high levels of SOX9) and instead developed testes," Sinclair said.
"In addition, we found XY patients who had lost these SOX9 enhancers, (low levels of SOX9) and developed ovaries instead of testes," Sinclair added.

Croft said human sex reversal such as seen in these cases is caused by gain or loss of these vital enhancers that regulate the SOX9 gene.

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