The importance of resistance training as we age.

An often overlooked game changer.

As we advance in age, our muscles naturally begin to atrophy and lose strength in a process called sarcopenia. Our bone density also starts to decrease over time. These changes can happen as early as our 30s and 40s. If we do not counteract these effects through proper exercise, we put ourselves at risk for injuries, fractures, and loss of independence as senior citizens. This is where resistance training becomes extremely beneficial.

Resistance training, also known as strength training or weight lifting, can reduce and even REVERSE the loss of bone and muscle as we age. This includes the use of bodyweight, resistance bands, free weights, or weight machines. By regularly practicing this method, the statistics no longer apply. The body can remain strong and resilient well into middle and older age.

One of the key benefits is maintaining muscle mass and strength, which enables easier movement and retaining the ability to carry out daily activities like rising from a chair, climbing stairs, opening jars, carrying groceries and playing active sports. Resistance training also places stress on the bones which can increase bone mineral density and reduce the risk of osteoporosis and fractures. Focusing on balance and coordination moves can further help in avoiding dangerous falls.

Beyond physical health, resistance training has also been shown to offer cognitive benefits by reducing the risk of dementia and depression. Combining strength training with aerobic exercise provides greater longevity benefits as well. It’s never too late to start resistance training. Under proper guidance, even people in their 90s can safely achieve noticeable improvements in strength, mobility, and independence. For healthy and empowered aging, resistance training should be a key component of our lifelong fitness regimen.