The Benefits of Strength Training as We Age: A Guide to Staying Strong and Independent

As a personal trainer specializing in maintaining strength and independence as we age, I thought it would be fitting to start by discussing the benefits of strength training as my first article for Sixty and Me. With age advancement, our bodies undergo various changes, particularly during and after menopause. For me, the primary reason to stay strong is to ensure that we can perform daily tasks with ease for as long as possible.

The Importance of Strength Training

Strength training offers numerous benefits that are especially crucial as we age. Here are some key reasons to incorporate it into your routine:

1. Maintain Bone Health

As we age, our bones become more fragile due to the loss of calcium and other essential minerals. This can increase the risk of developing osteoporosis, a condition where bones become weak and brittle. Strength training helps to maintain bone density by stimulating bone growth, which can significantly reduce the risk of fractures and other bone-related injuries.

2. Preserve Muscle Tissue and Strength

Similar to our bones, our muscle fibers diminish in number and shrink in size as we age. Muscle tissue is replaced more slowly, and lost muscle mass is often replaced with tough, fibrous tissue. Strength training helps to maintain and build muscle mass, which is vital for overall strength and functionality. This not only improves physical appearance but also enhances our ability to perform everyday activities with ease.

3. Enhance Balance and Coordination

With age, you may find yourself becoming a little unsteady on your feet, which can lead to falls and serious injuries. Strength training improves balance and coordination by strengthening the muscles that support your joints. This can greatly reduce the likelihood of falls, making it easier to stay active and independent.

4. Improve Mobility

Regular strength training exercises help to keep your joints flexible and improve your range of motion. This is particularly important for maintaining mobility and being able to move freely without discomfort or pain. Improved mobility can make a significant difference in your ability to perform daily tasks and participate in activities you enjoy.

5. Burn Calories More Efficiently

Strength training boosts your metabolism by increasing muscle mass. Muscles burn more calories at rest compared to fat tissue, so by building muscle, you can improve your body’s ability to burn calories more efficiently. This can help in managing weight and reducing the risk of obesity-related health issues.

Real-Life Benefits of Strength Training

You might wonder how strength training translates to everyday life. The answer is simple: increased strength makes daily tasks easier and more manageable. Here are a few examples of how additional strength can benefit you in your daily routine:

Lifting Grandchildren

Whether it’s picking them up or playing with them, strength training helps you engage in these joyful activities without strain.

Reaching for Hard-to-Reach Items

Strengthening your muscles makes it easier to stretch and reach items in high cupboards or shelves.

Getting Up After a Fall

Improved strength and balance can help you get up more easily after a tumble or, better yet, prevent you from falling in the first place.

Picking Things Up from the Floor

Whether it’s a dropped item or something you need to move, strength training makes bending and lifting easier.

Walking Longer Distances

Enhanced muscle strength and endurance allow you to walk farther without getting tired.

Carrying Shopping Bags

Stronger muscles make carrying groceries and other heavy items more manageable.

Getting Started with Strength Training

This all may sound daunting to some, and you might not know where to start. However, you don’t need to dive into complex routines or heavy lifting right away. Your body is a weight in itself, and you can begin with simple exercises. Here are a few to get you started:

Bodyweight Squats

Bodyweight squats are excellent for strengthening your legs and improving balance. You can start by using a chair for support. Sit down and stand up several times, focusing on your form. If this becomes too easy, add a small weight such as a tin of beans or a light dumbbell. Remember to breathe in as you descend into the squat and out as you push up.


Press-ups are great for building upper body strength. They can be modified depending on your fitness level. Beginners can start with wall push-ups, standing a few feet away from the wall and pressing against it. Alternatively, you can do knee push-ups on the floor. Ensure your hands are directly under your shoulders, and breathe in as you lower your body and out as you push up.


Walking is an excellent full-body exercise that engages your muscles, improves balance, and boosts your cardiovascular health. Aim for a brisk walk every day, gradually increasing your distance and pace as you get stronger.


Strength training significantly improves the quality of life and keeps you fitter for longer. It helps maintain bone and muscle health, enhances balance and coordination, and makes everyday tasks easier and more enjoyable. By starting with simple exercises and gradually progressing, you can build a routine that supports your independence and well-being as you age.

Remember, it’s never too late to start strength training. Whether you’re new to exercise or looking to enhance your current routine, the benefits of strength training are undeniable. So why not give it a try and experience the positive impact it can have on your life?

Stay strong and stay active!

Let’s Have a Conversation:

Do you know about the benefits of strength training? Have you started a routine? Which part of strength training do you find easiest?

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