Strength training is an integral component (and many would argue the most important component) of a well-rounded fitness plan. Strength exercises are particularly beneficial for supporting good health and optimal aging for adults. By about age 30 to 35, adults reach their peak muscle mass and strength. After this time, it begins a gradual, steady decline that starts accelerating at age 65 (women) or 70 (men).
The benefits of strength training directly counter some of the most impactful effects of aging. As a result, regular strength training can help adults enjoy better health, increased vitality, and sustained activity while maintaining independence well into their golden years.
Preventing Age-Related Muscle Loss
As we age, we become increasingly susceptible to a condition called sarcopenia, which is characterized by the natural, gradual loss of muscle strength and mass. Due to the loss of muscle mass, sarcopenia can lead to weakness, reduced mobility, an increased risk of falls, and a diminished quality of life.
Strength training supports the continued generation and maintenance of the body’s muscle mass. As a result, it has been shown to counteract age-related muscle loss in addition to increasing gait speed, grip strength, and skeletal muscle mass.
Improving Joint Stability and Reducing Pain
While the skeleton holds the body upright, it couldn’t do so without support from the muscle tissues surrounding it. Our muscle groups support the joints, prevent unwanted movements, and create a cushion as well. As we lose muscle mass, our joints become less stable.
Stabilized joints are beneficial for many reasons, such as improved balance and proprioception. Stabilizing the joints by strengthening the surrounding muscle groups with safe, targeted exercises also helps to mitigate arthritis pain by reducing pressure on the joint and improving overall function.
Enhancing Daily Functionality
It can be easy to take the body’s functionality for granted until we begin to lose that functionality. However, the truth is, just about everything we do on a daily basis relies on our body’s ability to function properly, and it can’t function as well if we allow our muscles to weaken.
Strength training exercises that maintain and build the body’s muscle mass and strength will make everything you do easier and safer. From standing up from a plush recliner or picking up your grandchild to carrying your groceries inside or walking across a slick parking lot, strength training will enhance and improve your body’s ability to perform these tasks without causing pain or injury.
Boosting Metabolism and Bone Health
Strength training not only improves your muscle mass, but it also strengthens your bones and boosts your metabolism.
When we put pressure or stress on our bones, it triggers the generation of new bone matter. This helps to increase bone density, reducing the risk of osteoporosis and the risk of age-related broken bones.
Since your muscles burn calories while you’re active and while you’re at rest, muscle mass and metabolic rate are directly related. The more muscle mass you have, the more calories your body uses while at rest. As a result, building muscle mass with strength training will help you burn more calories every day to maintain a healthy weight. In turn, this reduces your risk for weight-related diseases such as diabetes and cardiovascular disease.
Build a Stronger Future With a Personalized Strength Training Program
Strength exercises can help you preserve your quality of life and enhance your wellness while helping you age well. Before beginning a new exercise regimen, it is always best to talk with a healthcare professional to ensure you safely incorporate your new routine into your lifestyle.
At Fyzical, we recommend starting small with a personalized program modified to meet your needs and help you achieve your fitness goals. Professional guidance from our physical therapists can help you get started on the road to better health and a stronger future. To learn more about the benefits of strength training or to start a personalized fitness plan, we welcome you to contact us today.