It’s been said there’s strength in numbers. When it comes to health, the older your age, the more important that strength, and the strength training behind it, become. Not only can strength or resistance training help build muscle, strengthen bones, and help reduce injuries from a fall, but the act of strength training itself can counter the development of chronic diseases and even work in fundamental ways to slow down the aging process. New research underscores the benefits of strength training, and it should be the motivation you may need to get you to start lifting and resisting.

First, a recent study in Nature Communications researchers discovered that during resistance training, muscles release an anti-aging molecule known as CLCF1 that helps preserve muscle strength, bone density, and overall resilience. Older muscles appear not to release this important molecule during aerobic exercise, but rather only during a strength training regimen. So while you may get some benefits from your daily walk, you won’t get CLCF1 into your system and all of the anti-aging properties it releases into your body. For more on this study, pick up a dumbbell and click here. Another new study published in Medicine & Science in Sports & Exercise investigated the impact of resistance training on age-related nerve deterioration. Nerve health and functioning can decline due to age and a sedentary lifestyle, thereby increasing your risk of injury from an accident or fall. But it appears that strength training can result in improved nerve conduction, thereby increasing the ability of your nerves to communicate with muscles and give you more power more quickly, to, for example, prevent yourself from falling. While more research is needed to validate these findings, it appears from this research that strength training can notch another “win” for your aging body. Read more about this research here.

Time magazine recently declared that “strength training is the best anti-ager,” and the Time article gives us even more reason to embrace strength training. Beyond the usual benefits of more strength, stronger bones, and reduced injuries, this article points out that the muscle built up through resistance training can help you with your metabolism and insulin sensitivity, thereby lowering your risk for metabolic syndrome and Type 2 diabetes. It can also improve your cardiovascular health and lessen the risk from such heart-harmful factors as high blood pressure and high cholesterol. Gretchen Reynolds, the health columnist for The Washington Post, recently declared that strength training “is probably the single best thing you can do for your longevity,” even though most older adults seem to avoid it. Find out why she’s a staunch supporter of strength training by listening here. 

If you’re one of those older adults who’s managed to avoid strength training to date, maybe it’s time to get up and get ready to pump some iron, albeit starting slow and building up steadily as you gain strength and confidence. These days, there are so many resources and recommendations to help get you going. For example, our friends at Yes2Next have an array of easy-to-follow videos designed for older adults who want to gradually build up their strength training capabilities. So whether you’re 60 or pushing past 80 or beyond, and seated or standing, you can join them here and here. If you want to start with some light free weights or dumbbells at home, and gradually challenge yourself with heavier routines and more reps, take a look at the video resistance training examples from Everyday Health or their more comprehensive strength training guide for older adults they’ve published here. Even if you doubt your abilities, there are strength training routines designed to meet you where you are, even if you’ll need to sit while engaging with resistance bands or just using your own body weight. So position your chair and take a look here. Finally, if you want to engage in a more robust overall routine, with strength training as part of a mindset shift to give you the confidence and power to muscle through your later years, you may want to check out the recent book by orthopedic surgeon Vonda Wright- Unbreakable: A Woman’s Guide to Aging with Power – and read her strategy for preparing yourself to have succes in your later years by building the muscle and stamina you need, by looking here.