The benefits of strength training as you age 

Staying active becomes increasingly important as we grow older, playing a key role in supporting long-term health and vitality. While many forms of exercise offer benefits, one consistently stands out for its powerful impact – strength training. Strength training, also known as resistance training, is a type of exercise that causes your muscles to contract against an outside resistance. The specific resistance can be from body weight, weight machines, medicine balls, resistance bands, or dumbbells (1).  

Studies have shown that about 30% of adults over age 70 struggle walking, getting out of a chair, climbing stairs, or performing other basic everyday activities (2). Muscular strength begins to decline gradually between the ages of 30 and 35, then accelerates more rapidly after age 65 in women and age 70 in men (2). Incorporating strength training 2 to 4 times per week can help increase muscle mass, strengthen bones, improve joint flexibility, weight control, higher sleep quality, and reduce the risk of falls as we age (2). 

Getting Started: 

Whether you're starting a new strength training program or returning to it, always consult your doctor to ensure it's safe for you. Choosing a specific strength program can depend on a person's current health status, age, muscle strength, and goals. A basic plan typically targets the main muscle groups: chest, back, arms, shoulders, core, and legs. 

One option when starting strength training is to invest in a personal trainer who can guide you through workouts and meal plans, so you don't have to figure it all out on your own. Contact nearby gyms for recommendations and try to find trainers experienced working with older adults. It's also smart to choose someone certified by the National Strength and Conditioning Association (NSCA). Even if ongoing sessions are not within your budget, scheduling an initial consultation and a few training sessions can help you learn the fundamentals and build confidence to exercise on your own. (Many trainers also offer virtual sessions as an option) (2).

Knowing the Basics: 

Reps and sets:  Doing 2–3 sets of 8–12 reps, with the last 2 reps feeling tough, helps ensure you stimulate your muscles enough. If you want your muscles to grow, you need to challenge them. Rest for 30 seconds to 2 minutes between sets, or longer if needed.

How many days to start with: Begin by incorporating strength training twice a week and gradually increase the number of sessions as you feel more confident and capable. 

Rest is growth: Rest is one of the most important things when it comes to strength training. Allow at least 48 hours of rest between strength training sessions and give each muscle group three to four days to recover before targeting it again. For example, if you work your legs on Monday, hold off until at least Thursday before training them again. 'Most importantly, listen to your body and take additional rest if needed. 

Tracking your progress: Keeping track of your progress, whether with pictures or written notes, can feel rewarding when you look back and see how far you've come (2)

Benefits: 

Develop strong bones: Strength training can increase bone density, which reduces the chance of developing osteoporosis later in life (3). 

Managing weight: Strength training aids in weight management by speeding up your metabolism, helping you burn more calories (3). 

Managing chronic conditions: Regular strength training may lessen the effects of conditions like arthritis, diabetes, heart disease, obesity, back pain, and depression (3)

Stress management: Lifting weights does more than build muscle—it boosts endorphins, your brain’s feel-good chemicals. This helps fight anxiety and depression while also keeping the mind sharp, even as we age (4). 

Reduced mortality risk: According to a study, doing 30 to 60 minutes of strength training each week can make a big difference. People who trained within this range had a 10% to 20% lower risk of death from any cause, as well as from cancer and heart disease, compared to those who didn’t do any strength training (5). 

Sharpen your thinking skills: Some studies indicate that consistent strength training and aerobic exercise can enhance cognitive abilities, such as thinking and learning, in older adults (3). 

References: 

1. Penn State College of Medicine. Introduction to Strength Training. 2020 https://research.med.psu.edu/oncology-nutrition-exercise/patient-guides/strength-training/

2. National Institute of Aging. How can strength training build healthier bodies as we age?2022 https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#muscle

3. Mayo Clinic. Strength training: Get Stronger, Leaner, Healthier. 2023 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

4. Vail Health. Empowering the Mind and Body: The Role of Strength Training in Mental Health & Aging. 2024 https://www.vailhealth.org/news/empowering-the-mind-and-body-the-role-of-strength-training-in-mental-health-aging

5. Harvard T.H. Chan School of Public Health. Evidence mounts on the benefits of strength training. 2022 https://hsph.harvard.edu/news/strength-training-time-benefits/