Strength training is not just for the young or the super athletic. It can be a fantastic way for older adults to boost their health and vitality too. That’s because it’s a way to keep challenging your muscles. 

Are you asking: Why bother with strength training if you are a senior or baby boomer? For starters, it helps maintain muscle mass, which naturally declines with age. It also strengthens bones, reducing the risk of fractures. Plus, it can improve balance and coordination, helping to prevent falls—a major concern for older adults. And let’s not forget the boost to metabolism and mood!  

You may have some familiarity with the concept that strength training is good for you, but how important are strength training and muscle mass really? Well, the average person loses about 3%-5% of their muscle mass every decade after the age of 30.  

This means by age 70 most individuals have lost half their body’s muscle mass. This is known as “sarcopenia” or a decline in skeletal muscle that occurs with age and deconditioning. Muscle mass is incredibly important. And it is a huge factor in keeping older adults mobile and independent. It is no surprise that strength training is so valuable then. 

Get Started – It is Not Too Late 

If you are wondering, “Is it too late for me to regain muscle and/or prevent muscle loss?” The answer is, absolutely not. We know that through consistent strength training, it is possible to regain muscle mass and prevent more muscle mass loss in the first place.   

If you are looking to start strength training, begin with light weights or resistance bands, focusing on major muscle groups. Do you already have a routine? Then you can try increasing your weights or adding new exercises. 

Proof from a Research Study

A research study out of Tufts University followed a group of nine nursing home residents over the age of 90 through an eight-week strength training program. At the end of the study, they found that strength gains averaged 174 percent, mid-thigh muscle mass increased by 9 percent, and walking speed improved by 48 percent.  

These are incredible changes. There are even more studies that prove age is no limit to building muscle mass.  Do you want to get started? 

Check In With Your Healthcare Provider 

If you are thinking about starting a strength training program consult with your medical or healthcare provider for clearance and then try to find a personal trainer, fitness class, or program that can help you develop a safe and effective strength training routine.  

Strength training two to three times a week for about 30 minutes is ideal for consistency. However, you can always start smaller and slowly increase your sessions over time. Remember, every effort adds up and it is possible to become stronger with age which helps maintain mobility and independence –important aspects of successfully aging in place. 

If you are already a Friends Life Care member, you can contact your Care Coordinator to discuss getting started with strength training or other new exercises.  And if you are not yet a member but have questions about joining, please contact a Friends Life Care Plan Counselor for your free consultation.