Why strength training is essential as we age

As we age, our bodies naturally undergo changes that can affect our strength, mobility, and overall health. One of the most effective ways to combat these changes and maintain a high quality of life is through strength training. The benefits of strength training for older adults are wide-ranging and well-supported by research (1).

Age-related muscle loss is known as sarcopenia. Deterioration of muscle mass may begin as early as 30 years old, declining at a rate of 3% to 5% per decade, which may increase by as much 8% per decade later in life (2). Strength training helps counteract this loss by stimulating muscle growth and improving overall strength. This can help older adults maintain their ability to perform everyday tasks such as lifting groceries, climbing stairs, or getting out of a chair.

In addition to preserving muscle, strength training is crucial for maintaining bone density. As we age, bones can become more brittle and susceptible to fractures, especially in post-menopausal women. Regular resistance training increases bone strength by placing controlled stress on bones, which stimulates bone-building cells. This helps prevent osteoporosis and reduces the risk of serious injuries like hip fractures (3).

Another major benefit is improved balance and reduced risk of falls, which are a leading cause of injury among older adults. Strength training enhances muscle coordination, particularly in the legs and core, which supports better posture and stability. Stronger muscles and improved proprioception (awareness of body position) contribute to fewer falls and increased confidence in movement (4).

Strength training also has metabolic benefits. As muscle mass increases, so does the body’s resting metabolic rate, meaning more calories are burned even when at rest. This can help prevent age-related weight gain and conditions like type 2 diabetes. In fact, strength training improves insulin sensitivity, making it easier for the body to regulate blood sugar levels (5).

There are also significant cardiovascular benefits. While strength training is not a substitute for aerobic exercise, it still contributes to heart health by lowering blood pressure, improving cholesterol levels, and supporting healthy blood vessels. These effects can reduce the risk of heart disease and stroke (6).

Beyond the physical, strength training has powerful effects on mental health. Numerous studies have shown that it can reduce symptoms of depression, anxiety, and stress in older adults. It can also improve self-esteem, body image, and overall mood. Furthermore, there’s growing evidence that strength training supports brain health, with some studies suggesting improvements in memory, attention, and even protection against cognitive decline and dementia (7).

For those living with chronic conditions such as arthritis, back pain, or diabetes, strength training can help manage symptoms and improve daily function. Stronger muscles support joints and reduce pain, while improved physical function enhances independence and reduces the need for assistance or medication.

Ultimately, strength training contributes to increased longevity and a higher quality of life. Older adults who engage in regular resistance exercise are more likely to stay active, independent, and engaged in their communities. They experience fewer health complications, recover more quickly from illness or injury, and maintain their autonomy longer.

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References

(1)    Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. 2019 Aug;33(8):2019-2052. doi: 10.1519/JSC.0000000000003230. PMID: 31343601.

(2)    Yuan S, Larsson SC. Epidemiology of sarcopenia: Prevalence, risk factors, and consequences. Metabolism. 2023 Jul;144:155533. doi: 10.1016/j.metabol.2023.155533. Epub 2023 Mar 11. PMID: 36907247.

(3)    Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. PMID: 28975661.

(4)    Rodrigues F, Domingos C, Monteiro D, Morouço P. A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults. Int J Environ Res Public Health. 2022 Jan 13;19(2):874. doi: 10.3390/ijerph19020874. PMID: 35055695; PMCID: PMC8775372.

(5)    Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

(6)    Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, McDermott MM, Swift DL, Webel AR, Lane A; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231. doi: 10.1161/CIR.0000000000001189. Epub 2023 Dec 7. PMID: 38059362; PMCID: PMC11209834.

(7)    Lenze EJ, Voegtle M, Miller JP, Ances BM, Balota DA, Barch D, Depp CA, Diniz BS, Eyler LT, Foster ER, Gettinger TR, Head D, Hershey T, Klein S, Nichols JF, Nicol GE, Nishino T, Patterson BW, Rodebaugh TL, Schweiger J, Shimony JS, Sinacore DR, Snyder AZ, Tate S, Twamley EW, Wing D, Wu GF, Yang L, Yingling MD, Wetherell JL. Effects of Mindfulness Training and Exercise on Cognitive Function in Older Adults: A Randomized Clinical Trial. JAMA. 2022 Dec 13;328(22):2218-2229. doi: 10.1001/jama.2022.21680. PMID: 36511926; PMCID: PMC9856438.