Perhaps we’ve been relentless, but the information is of critical importance: Strength training is one of the best things you can do to keep yourself fit and functional as you get older. Whether you use free weights, kettlebells, resistance bands, or just your own body weight, strengthening your muscles not only leaves you more functional and capable of carrying out your daily activities but also has significant health benefits, including reducing blood pressure, increasing bone density, improving cholesterol, improving blood sugar and reducing depression and anxiety. For a way to test which muscle areas need strengthening in your body, grab a barbell and read here. And for a low-impact but valuable strengthening routine, click here for Yes2Next’s new 15-minute Strength Workout.

If you’re reluctant or unmotivated to commit yourself to a strength training routine, perhaps some new research will open your eyes to just how valuable it is. First comes word that engaging in regular strength training might lower your biological age. The research, published in the journal Biology, found that adults who engage in strength training have significantly longer telomeres than those who don’t strength-train. The length of your telomere is related to your biological age. As you get older, your telomeres naturally get shorter. This study involved over 4800 men, ages 20-69, and each participant gave blood and reported their strength training activities. Those who strength-trained regularly had significantly longer telomeres and less biological aging than adults who did not strength-train. Ultimately, the researchers found a meaningful and significant relationship between telomere length and strength training. For more on this research, stretch your resistance band and read here.

Another new study found an important association between insomnia and strength training. Published in BMJ Family Medicine and Community Health journal, researchers examined the connection between various types of exercise and insomnia. It’s estimated that up to 50% of older adults suffer from sleep problems, including insomnia, which puts older adults at risk for cognitive impairment as well as falls. As one expert made clear, “Impaired sleep reduces physical and cognitive performance.” While aerobic exercise can also help with sleep problems, this research found that “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.” It’s also valuable to know that the type of strength training examined in this study included both weight lifting and such body weight exercises as planks and push-ups. For more on this study, get under the covers and click here.