Strength training isn’t just for athletes or young people, it’s one of the most important things older adults can do to stay healthy, independent and maintain their quality of life as they age.
As we get older, our bodies naturally lose muscle mass, strength and power in a process called sarcopenia. Without regular resistance training, this loss can accelerate, making everyday activities such as climbing the stairs, carrying groceries or getting up from a chair more difficult. Thankfully, one of the best ways to slow, stop and even reverse many of these age related changes is consistent strength training!
One of the biggest benefits of strength training for older adults is maintaining independence in their daily lives. Strength training can help to build stronger muscles, and improve coordination which helps make daily tasks easier and safer, reducing the reliance on others for basic activities. Research shows that greater lower limb strength is directly correlated with greater functional capacity meaning that people who are stronger can move more easily and maintain their independence for longer! Furthermore, maintaining adequate muscle function is critical to fall prevention as reduced strength significantly increases the risk of falling in older adults. This is important because according to the Government of Canada falls among older adults are among the leading causes of ER visits and account for 89% of injury related hospitalizations among adults 65+. By participating in regular strength training, seniors can maintain their independence for longer, decrease their fall risk and subsequently improve their quality of life.
Another major benefit of strength training is bone health. When you perform a heavy set of an exercise, special cells called osteocytes detect and respond to the mechanical load through various processes that culminate in increasing bone formation and improving bone mineral density. This is especially significant for older adults as studies have shown that bone mineral density naturally decreases with age. When bone mineral density reaches critically low levels, individuals can develop osteoporosis, a condition that vastly increases the risk of bone fractures. Regular, high intensity, resistance training participation helps maintain strong bones which improves quality of life in older individuals by lowering the risk of bone injuries and results in better long-term mobility.
Finally, strength training is also great for brain health! A study found that regular resistance training helped promote the release of brain-derived neurotrophic factor, a protein that plays a key role in keeping our brain healthy as we age. Research indicates that older adults who strength train regularly experience positive structural changes in the brain, which are associated with improvements in focus and the speed at which they process information when compared to those who do not exercise. These cognitive benefits can have a meaningful impact on quality of life by making daily tasks easier, improving confidence and decision-making, supporting independence and helping older adults stay socially engaged and mentally sharp as they age.
One of the most important things to understand about strength training is that it is never too late to start. Studies show that people in their 60s, 70s, 80s and even 90s can safely build muscle and improve their strength with proper programming.
The Bottom Line
Strength training is compulsory for health aging. It helps older adults stay independent by making daily tasks easier, reduces the risks of falls, improves bone mineral density and supports brain health which all improve quality of life. By making strength training a part of their routine, older adults can continue to move well, feel strong and confident and live life on their own terms for years to come.
It’s never too late to start getting stronger.
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About the author:
Max Sie is a Coach and Kinesiologist at BIM Richmond, who is passionate about helping people of all ages build strength, confidence, and resilience through evidence-based training. He holds a Bachelor of Kinesiology from UBC with a specialization in Neuromechanical and Physiological Sciences and coaches semi-private sessions at BIM, as well as serving as Strength and Conditioning Coach for the Richmond Rapids Senior Provincial and National teams. Fun fact: he learned how to juggle in elementary school. Read his whole bio HERE.