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Strength Training


Article by Mark Aljon A. Piaña

Photography by The Exercise Coach

As we age, strength training becomes increasingly important for maintaining mobility, independence, and overall health. Medical experts are recognizing the vital role muscle mass and strength training plays in healthy aging.

"Muscle to a far greater extent than people realize is responsible for the vitality of their whole psychological apparatus," says Irwin Rosenberg, MD, professor of nutrition and medicine, at Tufts University.

Loss of muscle mass and strength is a natural part of aging, and it typically begins in our 30s. Without training, this loss accelerates. This also contributes to frailty and loss of independence. Older adults with low muscle mass are at higher risk of falls and fractures. In addition, it is linked to cardiovascular disease, diabetes, and mortality.

 Here are 5 key benefits of strength training:

  1. Preserves muscle mass and strength. Regular strength training maintains or increases muscle size and strength. This helps maintain mobility and reduce injury risk.
  2. Protects bone health. Strength training stresses the bones, triggering them to retain and even build density. This helps prevent osteoporosis.
  3. Improves balance and stability. Strength training improves motor coordination and reflexes. This reduces the risk of falls and injuries from falls in the elderly.
  4. Supports mobility and daily function. Maintaining muscular fitness allows older adults to perform daily tasks like getting up from a chair, climbing stairs, and carrying groceries with ease.
  5. Promotes mental health. Resistance training boosts the production of endorphins, leading to reduced anxiety and depression. It also supports cognitive health.

Experts recommend strength training 2-3 times per week using external resistance like dumbbells, resistance bands, weight machines, or your own body weight. As little as 20 minutes per session can provide excellent benefits. For personalized strength training programs tailored to your specific needs and goals, The Exercise Coach is an excellent option worth considering.

With over 20 years of experience and 200+ locations across the U.S., The Exercise Coach utilizes the latest scientific research on strength and conditioning to design innovative training programs for proven results.

Strength training is a powerful tool to promote vitality, health span, and quality of life. It is one of the most effective ways to combat age-related muscle loss and should be part of every adult's exercise routine regardless of age. 

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