Strength Training as we age!
There are few guarantees in life. Taxes and Death! Aging is inevitable, but you get to control how you age. One of the most powerful tools for maintaining health, independence, and longevity is strength training. While many associate exercise with cardiovascular workouts, strength training plays a crucial role in preserving muscle mass, improving bone health, and enhancing overall quality of life as we age. After all, the goal of life should be to “die as young as late as possible.”
Why Strength Training Becomes More Important with Age
Let’s dive a little further into this. As we grow older, our bodies naturally undergo a process called sarcopenia, which is the gradual loss of muscle mass. This sucks. Research suggests that adults can lose between 3% to 5% of their muscle mass per decade after the age of 30, with the rate increasing after 60. Without intervention, this decline can lead to reduced mobility, increased risk of falls, and diminished overall health. So really, you will “die as old as early as possible”. That’s the opposite of what we are shooting for.
Strength training counteracts these effects by stimulating muscle growth, maintaining metabolism, and keeping the body strong and functional. Unlike other forms of exercise, resistance training specifically targets muscle preservation and development, ensuring that daily activities remain manageable and that independence is prolonged throughout the lifespan. So don’t be afraid to lift the heavy stuff and sling around some weight. It really is good for your health.
Key Benefits of Strength Training for Longevity
1. Preservation of Muscle Mass and Strength
Resistance training promotes muscle protein synthesis, which helps offset age-related muscle loss. This information alone should be enough to convince you that strength training matters. Maintaining muscle mass ensures that everyday tasks such as climbing stairs, lifting objects, and getting up from a chair remain effortless, reducing the likelihood of injury. After all, stronger people are harder to kill…seriously!
2. Improved Bone Density and Reduced Fracture Risk
Osteoporosis and fractures become a growing concern with age. Weight-bearing exercises and resistance training enhance bone mineral density, making bones stronger and more resilient against breaks and fractures. The body is amazing at responding to stressors. Tendons become more resilient and bones become more dense. So if you do lose your balance for whatever reason, you won’t break your hip.
3. Enhanced Metabolism and Weight Management
Strength training increases lean muscle mass, which in turn elevates resting metabolic rate. A higher metabolism helps prevent weight gain, reduces body fat, and lowers the risk of metabolic disorders such as diabetes. Doesn’t all of this sound pretty cool? Just think about all of the medications that your physician may put you on to combat these when all you needed to do was get on a strength training regimen…
4. Better Joint Health and Reduced Pain
By strengthening the muscles surrounding joints, resistance training alleviates stress on these structures, reducing the symptoms of arthritis and joint pain. WIN! It also enhances flexibility and mobility, leading to better movement mechanics so you don’t walk around to stiff.
5. Improved Cardiovascular Health
While strength training is not typically associated with heart health, studies show that it can help lower blood pressure, reduce LDL cholesterol, and improve circulation. Combined with aerobic activity, it offers comprehensive cardiovascular benefits. Our Registered Dietitian would also highly agree with this.
6. Enhanced Cognitive Function
Strength training has been linked to improved brain function, memory, and reduced risk of cognitive decline. The increased blood flow and neurotrophic factors released during exercise support brain health and may delay the onset of conditions like Alzheimer’s disease. We all get forgetful at times, especially with lifes stressors compiling.
7. Increased Longevity and Quality of Life
Regular strength training has been associated with a longer lifespan and improved overall well-being. By preventing frailty, maintaining independence, and enhancing mental and physical health, resistance training contributes to a vibrant, active life well into old age. Strength training simply creates better human beings.
How to Get Started with Strength Training
For beginners and older adults, it’s essential to start slow and focus on proper form to prevent injury. Here are some tips to incorporate strength training safely:
Start with Bodyweight Exercises: Squats, lunges, push-ups, and planks help build foundational strength.
Use Resistance Bands or Light Weights: Gradually increase resistance as strength improves. Eventually you will want to move on from these bands to something more challenging.
Incorporate Functional Movements: Exercises that mimic daily activities enhance overall mobility. Deadlifts and squats are an excellent place to start here!
Prioritize Consistency: Aim for at least two to three sessions per week. Eventually it will become part of your lifestyle and you will wonder what you were doing with your life before you found strength training.
Consult a Professional: A physical therapist or personal trainer can create a personalized program tailored to your needs and abilities. That’s where the CMD and Immortal Athletics team comes in! We got you!
Conclusion
Stronger people are harder to kill and happier! Strength training is one of the most effective ways to combat the effects of aging and enhance longevity. We want to die as young as late as possible. By preserving muscle mass, improving bone health, and supporting metabolic and cognitive function, resistance training enables individuals to maintain independence and live a high-quality life. Whether you’re in your 40s, 60s, or beyond, it’s never too late to start reaping the benefits of strength training and securing a healthier future. I should never hear the phrase, “I’m too old for ______ . “ ever again!
