If you enjoy cycling along scenic trails, hiking local desert paths, playing pickleball with friends, or squeezing in a round of golf on the weekend, you already know how good movement feels.
Staying active is one of the best things we can do for our health as we age. But there is one form of exercise many active adults overlook, and that is strength training.
While endurance activities keep our heart and lungs healthy, resistance or weight training plays a unique role in maintaining muscle and bone health, helping us stay strong, independent, and injury-resistant well into later life.
Why Strength Training Becomes More Important with Age
Beginning in our thirties and forties, our bodies naturally start to lose muscle mass and bone density. This gradual process, called sarcopenia for muscle loss and osteopenia or osteoporosis for bone loss, can reduce strength, balance, and physical function.
The numbers are significant. The Bone Health and Osteoporosis Foundation reports that about ten million Americans have osteoporosis and more than forty-three million have low bone mass, meaning over half of adults over age fifty are affected.
Low bone density increases the risk of fractures, and falls are a major contributor to injury and loss of independence later in life. According to the National Health Council, maintaining physical function and mobility is one of the most important factors in preserving independence as we age.
The encouraging news is that exercise, especially strength training, is one of the most effective strategies to protect both muscle and bone health.
The Science Behind Strength Training
Evidence supports strength training for improving muscle mass, physical function, and bone density in older adults. Guidelines from the American College of Sports Medicine (ACSM) recommend resistance training for major muscle groups at least two days per week.
Research in the field of exercise physiology has consistently shown that resistance training can increase muscle strength, preserve physical function, and help maintain bone mineral density in older adults, helping counter age-related muscle and bone loss, as summarized in clinical research published in the Journal of Bone and Mineral Research.
Bones respond to mechanical stress. When muscles pull against bone during resistance exercise, the body receives a signal to maintain or build bone tissue. In simple terms, strong muscles help stimulate stronger bones.
Benefits You’ll Notice in Everyday Life
Strength training does much more than improve muscle tone. For adults over age forty-five, regular resistance exercise can help:
• Maintain bone density and reduce osteoporosis risk
• Improve balance and coordination, lowering fall risk
• Increase muscle strength for everyday activities
• Support joint stability, which can help people with osteoarthritis
• Preserve independence and mobility with age
According to the ACSM, resistance training is one of the most effective tools for maintaining physical function as adults grow older.
For active adults, stronger muscles also translate into better performance in the activities they already love, whether that’s powering up a steep hiking trail, improving reaction time on the pickleball court, or generating a more powerful swing on the golf course.
What Strength Training Looks Like
Strength training does not require heavy barbells or hours in the gym. Many effective exercises use body weight, resistance bands, or light dumbbells. Examples that support both muscle and bone health include:
Lower Body (important for balance and fall prevention)
• Squats or sit-to-stand from a chair
• Step-ups
• Lunges
• Deadlifts with light weights
These exercises strengthen the hips and legs, which are critical for balance, walking, hiking, and climbing stairs.
Upper Body (important for posture and daily function)
• Push-ups (wall or floor)
• Resistance-band rows
• Dumbbell shoulder presses
• Chest presses
Upper-body strength helps maintain posture, improve stability during activities like cycling or golf, and makes everyday tasks easier.
Core and Stability
• Planks
• Bird-dogs
• Farmer carries
• Single-leg exercises
A strong core helps improve balance and fall prevention, which becomes increasingly important with age.
Performing eight to twelve repetitions of each exercise for two to three sets and training two to three days per week aligns well with recommendations from the American College of Sports Medicine.
Safety First: Clinical Considerations
If you are beginning strength training or returning after a break, it’s important to approach it thoughtfully. Consider these guidelines:
• Start gradually. Begin with lighter resistance and focus on good form.
• Avoid holding your breath, which can increase blood pressure.
• If you have osteoporosis, arthritis, joint replacements, or chronic conditions, consult your healthcare provider before starting.
• Progress slowly. Strength improvements come with consistent training over time.
• If something causes sharp or unusual pain, stop and reassess.
Working with a qualified professional such as an exercise physiologist, physical therapist, or certified trainer can help ensure exercises are safe and effective.
A Powerful Investment in Your Future
Many people think of strength training as something for athletes or bodybuilders. In reality, it may be one of the most important health investments you can make after age fifty. Building and maintaining muscle and bone strength today helps ensure you can continue enjoying the activities you love tomorrow—whether that’s hiking with friends, traveling, playing sports, or simply keeping up with grandchildren.
Physical activity should be viewed as an essential component of healthcare. When it comes to healthy aging, lifting a little weight may carry some of the biggest benefits of all.
At Intermountain Health, we have qualified providers who can help you by first assessing your current fitness level and then creating a personalized plan for you based on your health history, your assessment results, and your goals. Call today to schedule your appointment at 435-251-2256, or email Tiffany.gust@imail.org.
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