The Benefits of Strength Training – Especially as We Age

People are often told to start doing less and avoid anything too strenuous as they get older.

I think this is completely wrong. In fact, I believe this is a very damaging belief to have, and below, I’ll explain why.

While none of us are getting out of this alive, we have far more influence over the quality of our lives than we might think.

So, as you age, the goal shouldn’t be to do less physically—it should actually be to do more. This completely goes against what many people believe.

Why Strength Training Matters as We Age

From the age of 30, we start losing muscle and power—especially if we’re not engaging in regular physical activity or getting enough protein.

This loss of muscle is known as sarcopenia, and it’s a big problem. A decline in muscle mass can:

• Reduce independence

• Increase the risk of falls

• Raise the risk of diabetes

• Increase the likelihood of cardiovascular and heart disease

But when we talk about muscle, we’re not talking about becoming a bodybuilder. We’re talking about maintaining a normal amount of muscle mass—the kind that allows us to move efficiently and continue doing the everyday tasks we take for granted when we’re younger.

The Role of Muscle in the Body

Muscle plays several key roles, including:

• Movement – Muscles attach to bone and pull as they contract, creating movement. The ability for muscles to contract and produce movement at a joint is critical. When muscles are weak or tire easily, we experience fatigue, discomfort, and sometimes pain.

• Maintaining posture and stability – Muscle tone supports posture, not just when standing, but in all the movements we perform. This is especially important for staying active—whether that’s playing sports, picking up kids or grandkids, or just getting through daily life without aches and pains.

• Generating heat and regulating body temperature – Muscle mass helps keep us warm by generating heat through movement. Shivering is an involuntary muscle contraction designed to create warmth—especially in cold weather.

• Regulating blood sugar – Muscles help manage blood sugar levels by taking up glucose from the blood and storing it as glycogen. This is one of the reasons why strength training can be so beneficial for reducing the risk of diabetes.

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The Bigger Picture – Beyond Muscle

It’s not just muscles we need to think about as we age—our bones also weaken over time. Osteoporosis is a real issue, particularly for women, making bones more brittle and increasing the risk of fractures.

According to Age UK:

“As people grow older, they are increasingly at risk of falling and injuring themselves. Every year, between 33% and 50% of people over the age of 65 suffer a fall. For every 100 people who fall, 20 will need medical help, and just under 10 will sustain a fracture. Falls can lead to long hospital stays, reduced independence, and a loss of confidence. They are the most common type of accident, with many occurring in and around the home. People with osteoporosis are at a higher risk of fractures, particularly in the hips and wrists.”

Falls don’t just cause physical damage—they can also lead to a loss of confidence and self-esteem, making people more hesitant to stay active. This is exactly why building and maintaining strength is so important as we age.

Why Strength Training is the Solution

The good news? This decline is not inevitable. Strength training is one of the most effective ways to maintain muscle mass, improve bone density, and reduce the risk of falls and fractures.

When we lift weights or perform resistance-based exercises, we send a strong signal to our body that muscle is needed. In response, the body adapts—building and maintaining strength so we can continue to move well, stay independent, and do the things we love.

Strength training isn’t just about lifting heavy weights in a gym. It can include:

• Bodyweight exercises like squats, push-ups, and lunges

• Resistance bands which are convenient for home or travel

• Dumbbells and kettlebells for progressive strength training that you can use in the gym or at home

• Functional movements that mimic real-life activities (carrying shopping bags, getting up from the floor, climbing stairs)

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The key is progressive overload—gradually increasing the challenge so the body continues to adapt. This doesn’t mean lifting ridiculously heavy weights. It just means giving your body enough of a challenge to maintain strength, stability, and resilience. Helping to make you more robust to falls or physical challenges as you age.

Beyond Strength – The Additional Benefits

Strength training doesn’t just make you stronger—it has a huge impact on overall health and well-being:

💪 Better Joint Health – Strong muscles support and protect joints, reducing pain and stiffness and allowing for better and more efficient movement.

💪 Increased Metabolism – More muscle means your body burns more energy at rest, making weight management easier. Now this isn’t exactly a ground breaking amount however every little helps.

💪 Improved Balance & Coordination – Essential for reducing falls and maintaining confidence in movement. This will help your confidence and most importantly maintain your independence.

💪 Mental Well-being – Strength training has been shown to reduce stress, anxiety, and symptoms of depression. Feeling strong physically can lead to feeling strong mentally.

💪 Longevity & Quality of Life – Studies consistently show that those who maintain strength as they age enjoy greater independence, fewer health issues, and a higher quality of life.

It’s Never Too Late to Start

One of the biggest myths is that it’s “too late” to start strength training. 

The reality? 

It’s never too late. Don’t hold yourself back because you are stuck with old beliefs.

Research has shown that even people in their 70s, 80s, and beyond can build strength, improve balance, and increase bone density with the right training.

The important thing is to start where you are. If you’ve never lifted weights before, hire a personal trainer or fitness professional to help educate yourself in good training. 

This is where we at JW Fitness excel. We work mostly with beginners or intermediates and are very good at getting members strong, improving their movement and allowing them to do things they once thought impossible. This all supports their life allowing them to maintain muscle mass, balance, posture and most importantly their independence.

If you’ve been active in the past but let it slip, ease back in and build gradually.

The goal isn’t to become the strongest person in the gym—it’s to stay active, mobile, and strong enough to enjoy life on your terms

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In Conclusion

If there’s one takeaway from this, it’s this: strength is a “use it or lose it” principle.

The more we train and challenge our muscles, the better our bodies will function long-term. And this means a more independent, energetic, and fulfilling life—one where you’re not held back by aches, weakness, or fear of falling.

So instead of slowing down as you age, consider doing the opposite. Don’t listen to those who tell you you can’t do it. Instead start from where you are,  train for strength, train for movement and Train for a long, independent and fun filled life.