How Different Muscles Respond to Exercise as We Age

The way our muscles grow and change with exercise isn't the same for everyone, especially as we get older. This is because muscle loss due to aging doesn't happen evenly across all muscle groups. So, it's important to look at how different muscles react to exercise in older adults. A lot of studies have been done on this topic. Over 6000 research papers were looked at, but only 68 studies with 1417 participants fit the criteria. These studies focused on people aged 60 and above who did either resistance or aerobic exercise. The exercises were supervised, and muscle size was measured using MRI, CT scans, or ultrasound. Most of the data came from people in their 60s and 70s, with a smaller number of participants in their 80s and 90s. The most common exercise duration was between 10 to 14 weeks. The studies looked at a limited number of muscle groups and subcomponents, with a heavy focus on the quadriceps, which made up 79% of the data. The results showed that muscle growth varied greatly depending on the type of exercise, the age of the participant, and the specific muscle group. For example, in the 10-14 week period, some muscles grew by as much as 14%, while others shrank by 6%. This shows that muscle response to exercise is highly individual and muscle-specific. One interesting finding was that increasing the number of training repetitions didn't necessarily lead to more muscle growth in the quadriceps for people in their 60s and 70s. Also, men and women showed similar muscle growth responses to training. However, it's clear that more research is needed to figure out the best types and amounts of exercise for all muscle groups in people of different ages. The current scientific literature doesn't provide a clear answer. It's also important to note that the studies mostly focused on the lower body, particularly the quadriceps. This leaves a gap in our understanding of how upper body muscles respond to exercise in older adults. Future research should aim to fill this gap. It's also worth considering that the participants in these studies were likely in good health and able to exercise regularly. This might not be the case for many older adults, who may have health issues that limit their ability to exercise. Therefore, the findings may not be applicable to all older adults. In conclusion, while we know that exercise can help older adults build muscle, the specifics of how different muscles respond to different types of exercise are still not fully understood. More research is needed to provide clear guidelines for exercise in older adults.