As people age, they typically notice changes in their appearance, such as wrinkles, thinning hair, and less elastic skin. However, a physical therapist suggests that the strength of a person’s glutes, or buttock muscles, is a key indicator of healthy aging. According to Antonia Chen, M.D., M.B.A., glute strength is essential for overall body stability. She explains that these muscles play a crucial role in all movements from the waist down.
Weak glute muscles can lead to various issues, including joint and tendon strain, lower back pain, and difficulty walking. Additionally, weakened glutes can increase the risk of falls, which is especially concerning for seniors since falling can significantly raise their chance of dying within a year.
One simple way to assess glute strength is through the 30-second chair stand test. To perform this test, a person sits in a chair with their arms crossed and feet flat on the ground, shoulder-width apart. They then stand up with straight knees and hips, sitting down repeatedly for 30 seconds. The number of complete stands indicates their glute strength. Scott McAfee, an orthopedic physical therapist, emphasizes that leg strength is vital for maintaining independence, noting that a 62-year-old woman who can stand 18 times is in great shape, while one who can only manage 9 may be at higher risk of falling.
It’s also critical to control the descent back to the chair. McAfee points out that someone who drops down instead of lowering smoothly might have muscle issues.
The MAT Assessment provides a scoring system for the chair stand test: 30+ stands are considered excellent, 22–29 stands are good, 14–21 stands are moderate, 8–13 stands are developing, and fewer than 8 stands indicate low capacity.
To strengthen glutes, age-appropriate strength training is important. Alicia Estrada, a trainer, advises selecting exercises that minimize joint stress and can be practiced safely to ensure steady improvement over time.
What strategies do you think are most effective for maintaining muscle strength as we age?
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Source: Upworthy, by Tod Perry