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Strength Training Increases Height, Improves Posture and Enhances Balance In Older Adults

Wayne L. Westcott, Ph.D.

As we age we inevitably experience a variety of degenerative processes that, left unchecked, have a negative effect on how we look, feel and function.  The pervasiveness of these physical problems may be best illustrated by low back pain, which for the past several decades has adversely affected four out of every five Americans.  While we are not aware of the corresponding ratio for upper back discomfort, our observations indicate that it is a prevalent problem among senior men and women, and is becoming increasingly more common in middle-aged adults.

Because there are many probable causes for tissue damage in the lower back, upper back and neck areas, it is unlikely that any simple or single solution will successfully remediate or prevent all such problems.   Nonetheless, two related factors are typically identified as major contributors to dysfunction and discomfort in the spinal area.  Both of these predisposing factors, muscle weakness and poor posture, are associated with sedentary lifestyles.   Unfortunately, these common problems appear to be additive, as muscle weakness can lead to poor posture and poor posture can result in muscle weakness.

Over the past 15 years, research from the University of Florida Medical School has demonstrated that properly performed strength training can reduce or even eliminate lower pack pain in a large percentage of patients (Risch 1993).  While there is less research regarding discomfort in the upper back and neck regions, it is logical to assume that greater muscle strength and better body posture should be beneficial.

Posture Study

To examine this possibility, we recently conducted a research study to determine whether a basic program of strength, endurance and stretching exercises could improve posture, increase standing height, and reduce discomfort in the spinal column.

Training Program

Thirty-four men and women (average age 45 years) completed a 10-week training program that included about 20 minutes of aerobic activity (stationary cycling and treadmill walking), 12 strength exercises and 12 stretching exercises.  The study participants performed one set of 8 to 12 repetitions of the following Nautilus exercises for their major muscle groups.

Each strength exercise was followed by a 20-second stretch for the muscle group just worked.  For example, the leg extension exercise was followed by a 20-second stretch for the quadriceps muscles and the leg curl exercise was followed by a 20-second stretch for the hamstrings muscles.

In addition to the basic program of strength, endurance and stretching exercise, all of the program participants received relevant information, verbal cues, and positive reinforcement on proper posture.   Also two specific stretches for the chest and shoulder muscles were performed to address the round shoulder - forward head posture so prevalent among older adults.

Research Results

Each study subject was carefully assessed before and after the 10-week training period for bodyweight, body composition (muscle weight and fat weight), standing height and head position.  Although the participants did not change their bodyweight, they did achieve a 1.5 percent improvement in body composition, resulting from a 2.4-pound muscle gain and a 2.9-pound fat loss.   Their standing height increased by 0.2 inches and their head position improved by 0.4 inches.  As shown in Table 1, these exercise-related changes represented statistically significant improvements in body composition and posture components.

Based on these research results, it would appear that a basic program of strength, endurance and stretching exercise is effective for replacing muscle, decreasing fat, increasing standing height and improving head position.  Just as important, written questionnaires completed by the participants revealed an overwhelmingly positive response to the training program.   Their comments included noticeable improvements in personal posture, reduced neck and upper back discomfort and less lower back pain.

Balance Study

Although poor balance is not a painful condition, it is a condition that can cause considerable pain and disability resulting from a fall.  And while there are many physiological and neurological factors that affect our balance, perhaps none is more foundational than strong muscles.

To test this premise, we recently conducted a research study to determine whether a basic program of strength, endurance and stretching exercises could improve standing balance.

Training Programs and Results

Using the same training protocol as the posture study, 87 men and women (average age 51 years) completed a 10-week fitness program that included 20 minutes of aerobic activity, 12 Nautilus exercises and 12 stretching exercises.  Each study subject was carefully assessed before and after the 10-week training period for bodyweight, body composition (muscle weight and fat weight), and standing balance (single leg stand with eyes closed).

As in the posture study, the participants added a significant amount of muscle (2.7 pounds) and lost a significant amount of fat (2.4 pounds).  They also improved their balance score by 50 percent, increasing their single leg stand from 8.6 seconds to 12.9 seconds.

Based on these research findings, we feel justified in adding better balance to the growing list of benefits associated with sensible strength training.  Apparently, stronger muscles play a major role in our ability to maintain postural stability and to resist gravitational forces that may otherwise lead to loss of balance and physical injury.

We conclude that basic strength training, as part of a general exercise program, is highly effective for increasing height, improving posture and enhancing balance in older adults.

Table 1.            Physical changes resulting from 10 weeks of basic strength, endurance and flexibility exercise (34 subjects).

* Statistically significant change (p<0.05).

Wayne L. Westcott, Ph.D., C.S.C.S, is Fitness Research Director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and Club Industry magazines.

He is also author of 20 fitness books including the new releases, No More Cellulite, Building Strength and Stamina, Strength Training Past 50, Strength Training for Seniors, Complete Conditioning for Golf, and Strength and Power for Young Athletes.

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