Strength training and ageing: Here's how it can boost muscle strength, joint health, and more as you age

Strength training helps counteract age-related muscle loss (sarcopenia) by stimulating muscle growth. (Image: Canva)

Strength training, often referred to as resistance training, involves exercises that improve muscle strength and endurance by working against resistance. As individuals age, maintaining muscle mass and bone density becomes increasingly important for overall health and mobility. Engaging in regular strength training can help counteract age-related decline in physical function, reducing the risk of injuries and chronic conditions. Additionally, it promotes better balance, joint health, and mental well-being, contributing to a higher quality of life.

Dr Rahul Makkar, a senior orthopaedic surgeon, says that understanding the interconnection between strength training and ageing highlights its significance in promoting longevity and independence as one navigates the ageing process. Here are 10 ways it helps as you age, according to Dr Makkar.

Increased muscle mass

Strength training helps counteract age-related muscle loss (sarcopenia) by stimulating muscle growth and maintaining muscle mass. This is crucial for overall strength and functionality, allowing older adults to perform daily activities more easily.

Improved bone density

Regular strength training enhances bone density, reducing the risk of osteoporosis and fractures. Weight-bearing exercises stimulate bone formation, making bones stronger and more resilient to age-related deterioration.

Enhanced balance and stability

Strength training improves core strength, balance, and stability, reducing the risk of falls. Better balance helps older adults maintain independence and confidence in their mobility.

Also see | Pilates vs yoga: Guide to choose the ideal workout for you to build strength, improve flexibility

Boosted metabolism

Increasing muscle mass through strength training raises resting metabolic rate, which helps maintain a healthy weight. A higher metabolism aids in weight management and fat loss, contributing to overall health.

Improved joint health

Strength training strengthens the muscles surrounding joints, providing better support and reducing the risk of injuries. This can alleviate symptoms of arthritis and other joint-related issues, enhancing overall mobility.

Enhanced functional fitness

Strength training improves functional fitness, making it easier to perform everyday tasks like lifting groceries or climbing stairs. This functional strength contributes to greater independence and quality of life as one age.

Better mental health

Engaging in strength training has been shown to reduce symptoms of anxiety and depression. Exercise releases endorphins, which enhance mood and promote a sense of well-being, fostering mental resilience in older adults.

Improved cardiovascular health

Incorporating strength training into your fitness routine can improve cardiovascular health by enhancing circulation and lowering blood pressure. This, in turn, reduces the risk of heart disease and related conditions.

Enhanced mobility and flexibility

Strength training can improve flexibility and mobility by promoting a greater range of motion in the joints. This enhances overall physical performance and helps maintain an active lifestyle as you age.

Social engagement

Participating in strength training classes or group workouts provides social interaction, combating feelings of loneliness and isolation. Building connections through fitness can lead to improved mental and emotional well-being.

These advantages demonstrate that strength training is essential for maintaining overall health and vitality as you age, promoting both physical and mental well-being.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.