Why Strength Training Matters More as You Get Older

I often hear people in their forties, fifties and sixties say that lifting weights is for younger people. In reality, it's the opposite. The older we get, the more important strength training becomes, and there's a large body of research to back that up.

You don't need to lift heavy or train like a bodybuilder to benefit. Here's what the studies show, and how to start safely.

We naturally lose muscle as we age

From around our thirties onwards, the body gradually loses muscle if we don't do anything to keep it. Researchers estimate that adults lose roughly 3 to 8 percent of their muscle mass every decade after the age of 30, and the rate speeds up after 60.

It happens slowly, so most people don't notice until everyday things start to feel harder. The good news is that muscle responds to training at any age, and you can slow this process down and, in many cases, rebuild strength you thought you'd lost.

Stronger bones

When your muscles pull against your bones during resistance exercise, it encourages your bones to stay strong. This is especially important for women after menopause, when bone density tends to drop more quickly.

One of the best-known studies on this is the LIFTMOR trial from Australia. Postmenopausal women with low bone density did two supervised 30-minute strength sessions a week for eight months. Their bone density at the spine and hip improved, while a comparison group doing gentle exercise at home actually lost bone density over the same period. The women who lifted also became noticeably stronger and improved their posture.

The key point is that the training was supervised and built up gradually, which is exactly how it should be done.

Better balance and fewer falls

Strong legs and a strong core make it much easier to stay steady on your feet. A major Cochrane review in 2019, which looked at 108 trials involving more than 23,000 people over 60, found that exercise reduced the rate of falls by around 23 percent.

Programmes that combined balance work with strength exercises did even better, cutting the rate of falls by roughly a third.

Helps with blood sugar and weight

Muscle uses glucose for energy, so having more of it helps your body manage blood sugar levels. It also burns more energy than fat, even at rest, which makes it easier to keep your weight in a healthy range.

Linked to a longer, healthier life

In 2022, researchers published a review in the British Journal of Sports Medicine that pooled data from 16 studies. People who did muscle-strengthening exercise had a 10 to 17 percent lower risk of dying early, and of heart disease, cancer and diabetes, compared with people who did none.

Interestingly, the biggest benefit was seen at around 30 to 60 minutes of strength training a week. That's just two short sessions. These studies show a link rather than proving cause and effect, but the pattern is consistent and encouraging.

Joints often feel better, not worse

Many people avoid exercise because of stiff knees or a sore back. Strengthening the muscles around those joints gives them better support, and a lot of my clients find their aches ease once they start training with the right exercises.

Everyday life gets easier

Carrying the shopping up the stairs, lifting a suitcase into the car, playing with the grandchildren, working in the garden. Strength training isn't really about the gym. It's about keeping you independent and able to do the things you enjoy.

How much should you do?

The World Health Organization recommends that adults do muscle-strengthening activities on at least two days a week, working all the major muscle groups. For older adults, it also recommends including balance training to help prevent falls.

How to start safely

If you have a medical condition, take regular medication or haven't exercised in a long time, check with your doctor before you begin. Then start with light weights or just your bodyweight, and focus on learning good technique before adding load.

Two or three sessions a week is plenty to begin with. Include some balance and mobility work, increase the challenge gradually, and give yourself time to recover between sessions.

It's never too late to start

In a landmark study published in the Journal of the American Medical Association in 1990, frail nursing home residents aged between 87 and 96 took part in eight weeks of strength training. Their leg strength increased by an average of 174 percent, and their walking speed improved by 48 percent.

Before that study, many doctors believed strength training was unsafe or pointless for people that age. It's since been backed up by decades of research. Whatever your age and wherever you're starting from, it's worth doing, and the benefits start sooner than you might think.

Thinking about getting started? Book a free 30-minute consultation through the Book Online page. We'll check your blood pressure, blood sugar and body composition, talk about any health concerns, and plan a safe way for you to build strength at your own pace.

Mark

Sources

• Fiatarone MA et al. High-intensity strength training in nonagenarians. Journal of the American Medical Association, 1990.

• Watson SL et al. 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. Journal of Bone and Mineral Research, 2018.

• Sherrington C et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 2019.

• Momma H et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. British Journal of Sports Medicine, 2022.

• World Health Organization. Guidelines on physical activity and sedentary behaviour, 2020.