Research in recent years has emphasized the importance of strength and resistance training as we age, and a new study published in Nature Communications is providing new insights as to why this is true. The study focused on a powerful anti-aging molecule called CLCF1, produced by active muscles. CLCF1 is a type of signaling molecule called a myokine, that is important to muscle strength, bone density, and overall resilience as we age.
In the research study, all sorts of workouts – both strength training and aerobic training – led to increased levels of CLCF1 among younger participants. Among the older participants, the results of training were more mixed. Aerobic exercise, like walking on a treadmill for an hour, had no discernible impact on CLCF1 levels. Instead, what worked for older adults was a 12-week strength training program done three times a week. Older participants who followed this routine showed a significant boost in CLCF1 levels, and their muscles and bones began showing signs of rejuvenation, similar to younger individuals.
It all suggests that exercise patterns that work for us when we are young may not be effective as we age, and that regular strength training may play a key (even determinative) role in healthy aging and in our ideal fitness plans.
If you’re new to strength training, here are some resources that can help you get started (including a weekly regimen you can try out):