Importance of strength training as we age

As we age, our bodies go through various changes which are a natural part of life.  Some of these include: Strength & muscle mass decrease, decrease in bone density, joint stiffness & arthritis, decreased balance & fitness, & many more! However, this doesn’t mean that we need to resign to a life of frailty and lessening abilities!! 

We can combat these by doing strength training!  It’s essential as we age because strength training can increase our bone density (to reduce the risk of osteoporosis), enhance our metabolism, improve our balance (very important to avoid falls as we age), increase muscle mass, and improve your mood (just to name a few).

Doing regular physical activity, maintaining a balanced diet, and staying mentally and socially active can help ward off some of these effects and promote overall well-being as we age.  

Below are more in-depth ways that strength training can help your body as you age:

• Maintaining muscle mass – As we age, we start to lose muscle mass.  This is called sarcopenia and can shorten life expectancy in those it affects.  It is a common condition that affects 10% of adults over the age of 50.  A healthy diet and regular exercise can help reverse sarcopenia.  

• Maintaining bone density –  Bone density tends to decrease with age, especially in post-menopausal women.  This leads to things like osteopenia which can eventually become osteoporosis.  Weight-bearing exercises puts stress on your bones, which then can stimulate bone growth to maintain bone density.  People with osteoporosis are in high risk of fractures and injuries because the bones become brittle.

• Improves Balance – As we age, balance becomes a major concern.  This doesn’t pertain to only the elderly, but also young adults.  I train clients of different ages and I’ve noticed that the balance of a lot of young adults is not great.  Falling is a major concern with loss of balance, and for older adults, it is the leading cause of injury-related hospitalizations.  Strength training helps to improve your coordination and balance to keep you from falling.  Training helps to strengthen the muscles that support your joints which in turn helps to maintain control if you find yourself in a situation where you accidentally become off-balance.

• Enhances Mobility and Flexibility – Although many think that strength training only pertains to building muscles, it also helps in maintaining and improving mobility and flexibility.  This happens by strengthening muscles around the joints in order to help keep them stable and mobile. Also, when incorporating stretching , it can improve your flexibility and make it easier to do everyday activities and reduce stiffness.

• Supports Mental Health – This by far is my favorite.  Exercising regularly (including strength training) is beneficial for your mental health.  When strength training regularly, it can help to reduce symptoms of depression and anxiety, improve your mood, and enhance your cognitive function.  When you start to progress in your exercises, that sense of accomplishment can help not only your self-esteem/confidence, but also your mood.  Of course, strength training is not an end all solution for everyone suffering from depression or anxiety.  It certainly does help, however if you feel that it is not helping enough, please make sure to seek advice from your doctor.

• Boosts Metabolism and Aids Weight Management – Although the benefits above are the ones that I feel are the most important (health wise), weight management is definitely a byproduct of strength training (and eating healthy).  As we get older, our metabolism starts to naturally slow down (and so does our movement) which tends to cause weight gain.  We can beat this by keeping our body moving, and strength training is one way.  As we increase our muscle mass, it can help to boost our metabolism.  

• Extend your lifespan and enhance your well-being – Research has shown that regular strength training could contribute to a longer lifespan. According to Harvard Health, “When strength training twice weekly or more was added to 2.5 hours of aerobic exercise, the risk of dying during the study period dropped by 30%.”  These benefits are likely due to the improved muscle mass, metabolic health, mobility, and reduced risk of chronic diseases.  
  • Not only does strength training help your health, but also helps to maintain your independence by keeping your muscles and bones strong enough to do daily activities without much (or any) assistance , which contributes to a higher quality of life as you age.

If you have never done strength training (or have tried in the past and gotten hurt), then hiring a personal trainer is essential.  They play a crucial role in your journey of strength training.  Finding someone that is knowledgeable in training older adults is important.  

Personal Trainers can help you with:

• Proper form & Technique (to avoid injury)
• Personalized Workout Plans
• Providing motivation, boosting confidence, & accountability
• Education (nutrition, exercise techniques, & recovery)
• Overcoming plateaus by changing training variables
• Setting realistic goals

In conclusion

Aging is going to happen whether we like it or not!  Being on top of your health and staying active is imperative to having a better quality of life.