Strength training can help you attain a better quality of life. It’s proven to prevent frailty while improving mobility and independence.
Have you started to notice that you’re losing grip strength? Perhaps walking up the stairs is taking more time and leaving you winded. Or maybe getting out of your chair is proving more difficult. Studies show that 30 percent of adults over age 70 encounter these difficulties. But it is possible to reduce this downward mobility trend.
Enter strength training. Strength training, or resistance training, is a type of physical activity that aims to enhance strength and muscle endurance. Weightlifting is just one form of strength training. Other ways to build strength include bodyweight exercises like push-ups, pull-ups, and sit-to-stands from a chair. You can also practice strength training with medicine balls or resistance bands. Any time you are pushing against a resistance, you can gain strength. There are many fun ways to build strength and muscle endurance. Don’t be afraid to explore your options!
Strength training can help manage a number of chronic conditions. It can help manage arthritis, back pain, obesity, heart disease, depression, and diabetes. It can also improve muscle, tendon, and ligament strength, as well as boost bone density and metabolism.
The loss of muscle power
Age-related loss of muscle mass and strength is called sarcopenia. The Greek roots of the word are sarx, which means flesh, and penia, which means loss. As we age, we also lose muscle power, which is related to muscle function.
Strength training and eating enough protein can help to slow down the average decline. And this can help you stay independent and active.
The benefits of strength training
Strength training can help:
- Build muscle, which contributes to better balance and lessens the risk of falls. It helps you stay active and independent.
- Develop strong bones. When you stress your bones with weight-bearing activity,
you can boost your bone density. This helps reduce the risk of osteoporosis. - Manage your weight and improve your quality of life.
- Improve cardiovascular health in combination with aerobic exercise.
- Protect your joints from injury and help you move through everyday activities with more ease.
What’s going on inside your body?
ATP, or adenosine triphosphate, is the primary source of energy for muscle contraction during strength training. ATP is a molecule that carries energy to the cells at a fast rate. It is called the “molecular unit of currency.” The food we consume is turned into energy and forms ATP, which supports muscle repair and recovery.
Any exercise improves metabolic health, but building muscle is one of the most effective ways to increase your metabolic rate. This allows you to burn more calories while at rest.
Plus, research shows that your metabolic rate increases for up to 72 hours after strength training. This essentially means you continue burning calories after you work out. For those who seek to keep their weight in check, this is an added bonus.
The link between chronic conditions and strength training
Strength training has many benefits for preventing chronic disease .
For example, it can:
- Lower blood sugar. The more muscle you have, the better your body manages blood sugar. Given this, strength training can help prevent or manage diabetes and heart disease.
- Improve cholesterol. In combination with aerobic exercise, strength training can help improve blood pressure and cholesterol. Exercise especially helps raise HDLs, the good cholesterol.
- Burn calories. Muscles use calories all day long, and the more muscle you have, the more calories you burn. This helps shrink fat and manage weight. Obesity raises the risk of heart disease, diabetes, and cancer.
- Fight chronic inflammation. Moderate and/or vigorous exercise, including strength training, can help reduce inflammation. Chronic inflammation has been linked to heart disease, diabetes, cancer, and other chronic diseases.
How to get started
Consult your doctor or physical therapist before starting a strength training workout, especially if you have any health conditions that impact your ability to be active. Once you have the approval, you can choose from many workout options. You can also work with a physical therapist or a certified personal trainer who can set you up on a program.
- Start with lighter weights or bodyweight exercises. Start slowly with 2 sessions per week and progress by adding more. Then during your sessions, you can work up to 3 sets of 8-12 reps. The last two reps should be challenging, but make sure to keep good form.
- Start simple. You just need a little motivation to get started. Try basic muscle-building exercises like push-ups, planks, and sit-to-stands (also called chair rises). When done correctly, these can be effective. As you progress, you can add equipment and weights.
- Learn proper form to avoid injury. Proper form and technique are essential for preventing injury and maximizing the benefits of strength training.
What to watch out for
With the right training program, older adults can improve their muscle strength and power. This can improve mobility, physical function, and the ability to carry out daily activities.
However, here are a few things you may want to avoid when strength training:
- Using weights that are too light and do not challenge the muscles enough.
- Performing the movements with poor form. This can be due to fatigue, too much load, or lack of experience or knowledge about how to perform the exercise correctly.
- Not progressing the intensity, frequency, or variety of the exercises as the muscles adapt and improve.
To avoid these pitfalls, older adults may want to consult with a certified personal trainer or physical therapist who can design a personalized resistance training program that meets their goals, needs, and preferences.
A well-designed program should also include proper warmup, cooldown, and recovery strategies to prevent injuries and enhance performance. By following these guidelines, older adults can reap the health benefits of strength training and improve their quality of life. 
What are you waiting for?
With its proven effects such as building muscle strength and endurance, mobility, and independence, strength training is something that you can take up today. That extra oomph in your step, that steady grip on the car door handle, can all become a reality. And you’ll find it’s easier to move through everyday tasks.
Maintaining an active lifestyle and adding strength training to your routine can slow down the average muscle mass and strength decline that comes with age so you can live your best life.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
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This article was written by Kimberley Reynolds, edited by Celina Johnson, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, SCS, LAT, ATC, CSCS, CSPS on June 14, 2024
