Strength training boasts an impressive list of health benefits, especially as you age, but most U.S. adults, and even fewer older adults, don’t meet the federal recommendations for strength training.

What happens to our body as we age?

Starting in your thirties, muscle mass begins to decline by about 3-8% each decade with this rate of decline accelerating after the age of 60. This decrease in muscle mass is often accompanied by increasing fat mass - maybe you’ve noticed this once you hit your 40s or 50s? The combined decrease in muscle mass and increase in body fat contributes to an increased risk for chronic diseases such as obesity, type 2 diabetes, heart disease, hypertension, high cholesterol, and certain types of cancer. 

Another concern associated with this change in body composition is sarcopenia. Sarcopenia is the term for a loss of muscle mass associated with aging. Sarcopenia not only results in a loss of strength, but also leads to a loss of function, or the ability to do activities of daily living. Sarcopenia increases your risk of falling and makes you more vulnerable to injury and even contributes to disability among older adults.  

Health benefits of strength training

It’s not all doom and gloom, staying physically active as you age, and especially participating in muscle-strengthening activities, can cause muscle growth and increase strength even in elderly and frail adults. Strength training comes with a long list of health benefits, including:

• Increased muscle mass and strength
• Reduced body fat, especially abdominal fat
• Improved cardiovascular health
• Decreased blood pressure
• Decreased cholesterol
• Improved insulin sensitivity and decreased risk for type 2 diabetes
• Increased bone mineral density and reduced risk for osteoporosis
• Reduced risk of lower back pain
• Improved cognitive functioning and memory

And you’re never too old to start! 

Why do fewer older adults strength train?

There are many reasons fewer people engage in muscle-strengthening exercises as they age. Life gets busy, often resulting in inactivity and a sedentary lifestyle. A sedentary lifestyle can be a tough habit to break, and lifting weights often isn’t a hobby people take up in retirement, especially for older adults who may be dealing with joint pain and limited physical function. It’s true that older adults should start gradually and discuss plans to start strength training with their health care provider, especially if they have any health conditions. But generally, strength training is safe for everyone and can even help with arthritis, joint pain, and mobility! 

If you're worried about getting injured or aren't sure where to start, consider working with a personal trainer or taking a group fitness class at your local fitness center. Most gyms and fitness centers offer a free orientation to the weight area to ensure you feel confident using the equipment. Look for benefits through your insurance, organizations like Silver Sneakers, or your local city recreation center for financial assistance to help cover the cost of membership.

Getting started with strength training

To build muscle, it’s important to gradually increase the demand you’re putting on your muscles, this is called progressive overload. If you’re using weights such as dumbbells, it’s easy to create overload by increasing the weight you use for each exercise by about 5-10% every 2 weeks or so. If you’re doing body weight exercises at home, you may need to get creative, but you can still create overload by increasing the intensity of each exercise or creating weights using full laundry detergent bottles or a backpack filled with books.

Start by choosing exercises that target each of the major muscle groups. You want to do exercises that train the types of movement patterns you do in your everyday life, these include:

• Squats – sitting down and getting up from a chair, getting in and out of a car, sitting on the toilet, etc.
• Lunges – Picking something up off the floor, getting up from sitting on the floor, tying your shoe or your child/grandchild’s shoe, etc.
• Push – putting something on a shelf or high cabinet, pushing open a door, pushing a shopping cart, throwing your child/grandchild in the pool or pushing them on a swing, etc.
• Pull – grabbing something off a shelf or high cabinet, lifting a child, helping someone off the floor, etc.
• Carry – carrying grocery bags in from the car, carrying a suitcase, carrying an infant carrier, etc. 

If you’re new to strength training, start with a few weeks of strength training 2 days/week and then progress to strength training 3 days/week. Start with a weight or variation of an exercise that feels manageable and focus on completing the exercise with correct form. Once you feel comfortable with the exercises in your routine, create overload by increasing the weight you’re using or choosing a more challenging variation of the exercise. Aim to complete 8-12 repetitions of each exercise for 2-3 sets using a weight that is challenging, but feels like you could do 2-3 more reps. 

If you have access to a gym or dumbbells, try this beginner dumbbell strength workout. This video is also available in Spanish.

For a beginner strength workout you can do at home with no equipment, try this beginner strength workout. This video is also available in Spanish.

 Don’t forget to start with a 5-10 minute warm-up, this helps direct blood flow to your muscles and lubricate your joints. Any full body movement like walking or dancing works well along with a few dynamic stretches like arm circles. 

Start building your muscles today for a healthier tomorrow!