There are countless reasons to lift-weights (at any age). I want to focus on just two: to gain strength and to improve aesthetics.
Strength. Personally, I think this is the most important reason—particularly for those of us over 50. We often hear the phrase “functional strength” thrown around—as if there were such a thing as “dysfunctional strength” or “non-functional strength”. Of course, all strength is functional. The more we can lift the more we can do in our day-to-day life. Certainly, there are limits to this as specificity comes into play. We also need to consider the other health- and motor skill-related components of fitness, but strength is always important.
Muscle strength is defined as one’s ability to produce maximal force (i.e., the one-repetition maximum or 1-RM). According to the principle of specificity, one trains for strength by lifting heavy for few repetitions (generally, in the 1-5 repetition range). The intensity of the lifts is defined as a percentage of the 1-RM. Absolute strength requires intensities greater than 75% of the 1-RM. (The actual intensities will depend upon the number of sets and repetitions being performed and the timing of the training cycle.)
Many consider fewer than 5 repetitions to be optimal for strength training. This is because addition of more repetitions becomes increasingly less effective the higher one goes. In other words, the relative intensity difference from one repetition to the next diminishes as the repetitions increase. For example, at near the 1-RM, performing one more repetition is not possible. At a percentage near the 3-RM, performing one more repetition may be possible, but will add significantly to fatigue. Above 5-repetitions, it becomes increasingly likely that one can perform more forced repetitions without significantly adding to fatigue. It is the intensity that stimulates strength increases (volume affects size). To build strength, one is best to stay somewhere in the 3-7 repetition range.
Aesthetics. Personally, I think there are two considerations related to aesthetics: muscle hypertrophy and leanness. One’s goals may be focused on one, the other, or both. Sports performance, powerlifting/Olympic lifting, body building/physique competition, and general health have different goals and, thus, different ideals of aesthetics. We each define how we want to look and train accordingly.
For the strength athlete (or one primarily interested in strength), muscle hypertrophy is a necessary platform on which to build strength. There are two types of muscle hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy focuses on the size and thickness of the muscle proteins (myofibrils) and is essential for increased force production. Sarcoplasmic hypertrophy emphasizes muscle volume (increased glycogen storage). Sarcoplasmic hypertrophy is a primary goal of bodybuilders—force production is less critical than the size and shape of the muscle. So, at the heart of the training for strength v. aesthetics question is the discussion of myofibrillar hypertrophy v. sarcoplasmic hypertrophy.
Myofibrillar hypertrophy will result from the aforementioned “strength training”. Strength gains are the result of increased hypertrophy and improved neuromuscular coordination. Typically, however, absolute strength training (e.g., 1-3 repetitions) results in less increases in mass than hypertrophy training. (This is desirable for some athletes where force relative to body weight in desirable—e.g., wrestlers.) Others might desire both strength and size. For such, training specific to hypertrophy is necessary. Myofibrillar hypertrophy is maximized by training in the range of 4-6 repetitions.
Sarcoplasmic hypertrophy is maximized in the range of 7-15 repetitions. Most commonly, we will see recommended ranges for hypertrophy being in the 8-12 rep range. Personally, I find little value (other than maximizing muscle endurance) in exceeding 15 repetitions. Beyond this range, we are looking at increasing caloric expenditure for fat loss. (This is where one moves to what would be considered “high-intensity interval resistance training” or “HIIRT”—which is great for fat loss, but of lesser value for muscle size or cardiorespiratory endurance.)
Phase potentiation. It is beneficial to take a moment to consider the interactions between hypertrophy and strength. A block style of periodization considers these in separate cycles. Phase potentiation refers to the “strategic sequencing of programming phases to increase the potential of subsequent phases and increase long term adaptive potential” (Juggernaut Training Systems). In layman’s terms, we build strength which subsequently increases the volume of training that can be performed during the hypertrophy phase, which, in turn, increases the work capacity and foundational size upon which to build strength. This a principle underlying the concept of Periodization. If size, strength, and “six-pack abs” are the desired goals, it is likely that one will need to go through cycles of hypertrophy, strength-building, and cutting to optimize physique.
Which is more important—training for strength or training for aesthetics? You decide. It is your body.
Be your best today; be better tomorrow.
Carpe momento!