Strength training is one of the most important tools for healthy aging- and it is never too late to start. Research has shown that just two days of strength training per week improves health related quality of life, increases muscle mass and muscle strength and helps to maintain bone density in older adults. Resistance training also helps to improve glycemic control, body composition, cardiovascular disease markers and has a positive effect on mental health*.
1. Independence
As we age, muscle mass naturally declines which can make activities of daily living like climbing stairs, getting up off the floor, or carrying groceries, for example, feel harder than they need to. Strength training helps to preserve and rebuild muscles, keeping you strong enough to live life on your terms.
2. Bone and brain health
Resistance training puts stress on bones in a good way- stimulating them to stay dense and strong. This is especially important for reducing the risk of developing osteoporosis and bone fractures. Resistance training has also been shown to be good for the brain – improving memory, attention, and executive function in older adults.
3. Reduces the risk of chronic disease
Strength training helps regulate blood sugar, improve cholesterol, and lower blood pressure. This means that it can play a role in preventing or managing conditions like:
- Type 2 diabetes
- Cardiovascular disease
- Obesity
- Arthritis
4. Safe and adaptable!
One of the biggest myths about strength training is that it’s dangerous for older adults. But in reality, with the right guidance and progression, it’s very safe. A physiotherapist or personal trainer can tailor the exercises to your needs, whether you are managing a chronic condition or injury, recovering from surgery, or just getting started.
Strength training doesn’t have to mean lifting heavy – it can be:
- Bodyweight exercises
- Resistance bands
- Dumbbells
- Machines
- Home equipment
*Hart, P. D., & Buck, D. J. (2019). The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promotion Perspectives, 9(1), 1.