What Are the Benefits of Resistance training vs. Free Weights for Aging Active Adults?

As we age, maintaining physical fitness becomes increasingly important for overall health and quality of life. Resistance training is a key component of fitness for aging adults, helping to preserve muscle mass, strength, and functional abilities. Two popular methods of resistance training are using resistance bands and free weights. This article explores the benefits and considerations of each method for aging active adults, backed by scientific research.

When it comes to choosing between resistance bands and free weights for aging active adults, there are several factors to consider:

Resistance Bands:

• Provide constant tension throughout the exercise

• Are portable and convenient for travel

• Offer a lower risk of injury due to their controlled movements

• Can be used for a wide range of exercises targeting different muscle groups

  
  

Free Weights:

• Allow for greater resistance and strength gains

• Require more stability and balance, which can help with functional fitness

• Offer a more traditional strength training experience

• Can be more challenging for aging adults due to the need for proper form

Benefits of Resistance Bands

 

Similar Muscle Force and Functional Capacity

Research indicates that resistance training using elastic tubing (resistance bands) and conventional resistance training using weight machines promote similar positive effects on peripheral muscle force and functional exercise capacity in middle-aged to older healthy adults. This means that resistance bands can be just as effective as weight machines in improving muscle strength and functional abilities.

Safety and Adherence

A 12-week program of elastic band training (EBT) has been shown to be safe and beneficial for improving health-related fitness and metabolic biomarkers in older women. Additionally, it seems to ensure a high training adherence rate, making it a viable option for long-term fitness routines. This is crucial as consistency is key to reaping the benefits of any exercise program.

 

Portability and Cost-Effectiveness

Elastic band resistance training (EBRT) provides an effective, portable, and cost-effective means to enhance lower-body function and muscle quality in an aging population. This makes resistance bands an excellent choice for those who travel frequently or have limited space and budget for exercise equipment.

Comprehensive Physical and Mental Benefits

Mental toughness

EBT can improve upper and lower limb flexibility, endurance, upper strength, physical balance, and cardiopulmonary function. Additionally, it has been shown to enhance the mental health of elderly individuals. This holistic approach to fitness is particularly beneficial for older adults who may face multiple health challenges.

Functional Improvements

EBT has been found to improve performance in functional tests such as the 30-second chair stand, sit-and-reach, and timed up-and-go in older people. These improvements are directly related to daily activities, making it easier for older adults to maintain their independence.

Examples of Resistance Band Exercises:

1. Band Pull-Aparts: Targets the upper back and improves shoulder health.

2. Banded Squats: Engages the lower body and core, enhancing stability.

3. Standing Hip Abduction: Strengthens the hip abductors, crucial for balance.

4. Banded Leg Press: Mimics the leg press machine, focusing on the quadriceps and hamstrings.

5. Overhead Band Press: Strengthens the shoulders and triceps, important for upper body tasks.

Progressive Overload

With resistance bands, progressive overload can be achieved by using bands of varying thicknesses, increasing the number of repetitions or sets, or changing the tempo of the exercises. This allows for continual adaptation and strength gains without needing to increase weight as with free weights.

Examples of Progression with Bands:

1. Increasing Band Thickness: Moving from a lighter to a thicker band to increase resistance.

2. Preloading with Bands: Using a band to add resistance to free-weight exercises, such as banded bench presses.

3. Complex Training: Combining band exercises with plyometric exercises for power development, like doing a banded squat followed by a jump squat.

Benefits of Free Weights

Strength Improvements

Free-weight training has been shown to improve leg and triceps strength as well as the subjective perception of strength in older adults. This can lead to better performance in daily tasks and an increased sense of confidence and well-being.

Comprehensive Strength and Hypertrophy

For improvements in strength and hypertrophy in older adults, the use of free-weight and machine multiple- and single-joint exercises with slow to moderate lifting velocity is recommended. Performing one to three sets per exercise with 60-80% of one-repetition maximum (1 RM) for 8-12 repetitions with 1-3 minutes of rest between sets, 2-3 days per week, is effective. This structured approach can lead to significant gains in muscle mass and strength.

 

Bone Density and Free Weights

The weight-bearing nature of free-weight exercises can help maintain or even increase bone density, which is particularly important for aging adults at risk of osteoporosis. The mechanical stress placed on the bones during exercises like squats and deadlifts stimulates bone formation and retention.

 

Examples of Bone-Strengthening Free Weight Exercises:

1. Walking Lunges: Promote lower body strength and bone density.

2. Standing Calf Raises: Target the lower leg and can help prevent bone loss in the ankles.

3. Wrist Curls: Strengthen the forearm and can improve wrist bone density.

4. Weighted Step-Ups: Engage the entire leg and can help maintain hip bone density.

Examples of Free Weight Exercises:

1. Dumbbell Chest Press: Builds chest, shoulder, and tricep strength.

2. Barbell Deadlift: Engages the entire posterior chain, improving posture and back strength.

3. Goblet Squat: Focuses on the lower body and core, with an emphasis on squatting mechanics.

4. Dumbbell Row Strengthens the back muscles, enhancing pulling movements.

5. Standing Shoulder Press: Works on the deltoids and triceps, important for overhead activities.

Motor Unit Recruitment

Free weights rely on gravity to provide resistance and require the lifter to control the weight throughout the entire movement. This can lead to greater motor unit recruitment, which is the activation of a motor neuron and the muscle fibers it controls. This is crucial for maintaining neuromuscular efficiency as we age.

Combining Resistance Bands and Free Weights

 

Hybrid Training

Aging adults can benefit from a hybrid approach that combines the joint-friendly aspect of bands with the bone-strengthening benefits of free weights. For example, performing a banded dumbbell bench press allows for reduced joint stress at the bottom of the movement and increased resistance at the top, where the joints are in a safer position.

Examples of Hybrid Exercises:

1. Banded Dumbbell Squats: Adds resistance at the top of the squat, reducing stress on the knees.

2. Banded Barbell Deadlifts: Increases resistance as the lifter stands up, engaging the glutes and hamstrings more intensely.

3. Banded Kettlebell Swings: The band adds resistance to the swing, enhancing power and hip drive.

Conclusion

Both resistance bands and free weights offer valuable benefits for aging active adults. Resistance bands are particularly advantageous for their portability, cost-effectiveness, and comprehensive physical and mental health benefits. They are also associated with high adherence rates, making them a practical choice for long-term fitness. On the other hand, free weights are highly effective for building strength and muscle mass, which are crucial for maintaining functional abilities and overall health.

Ultimately, the choice between resistance bands and free weights may come down to personal preference, specific fitness goals, and individual circumstances. Incorporating both methods into a well-rounded fitness routine can provide the best of both worlds, ensuring that aging active adults can maintain their strength, health, and independence for years to come