The Importance of Strength Training at Every Age

Why Strength Training Matters - Especially as You Get Older

Strength training is not just for bodybuilders or gym enthusiasts. It is for anyone who wants to stay strong and active and reduce their risk of falls, injuries and chronic disease.

Unfortunately, many people dismiss the importance of strength training, especially as they get older. But skipping it comes at a cost. On average, adults who do not engage in strength training can expect to lose four to six pounds of muscle per decade beginning in their 30s. If your body weight stays steady, that just means you are replacing muscle with fat.

Why Muscle Mass Matters

Muscle mass is the total amount of muscle tissue in the body. The lower your muscle mass, the weaker your muscles.

Weak muscles sneak up on you. One day, you notice it is more difficult to carry heavy grocery bags or open a jar of peanut butter. Next thing you know, you need someone to help you get out of the passenger seat of a car.

Weak muscles are not simply a nuisance. They also hinder your ability to prevent and recover from an illness or injury. Older adults with moderate to severe muscle loss are 1.5 to 4.6 times more likely to experience disability than those with healthy muscle mass.

What is Strength Training and How Does it Build Muscle Mass?

Concerned about your muscle mass? Then it is time to consider strength training. This type of exercise uses resistance to improve your muscular strength and endurance. Here are a few examples.

Body weight exercises — Think old school exercises such as pushups, pull-ups, planks, lunges and squats.
Resistance bands — These stretchy, lightweight bands provide tension when stretched. They come in various thicknesses to offer different levels of resistance.
Free weights — You can’t go wrong with barbells and dumbbells. If you don’t have any at home, start with something simple like soup cans or water bottles.
Weight machines — Many people prefer weight machines to free weights. The machines typically have signage with diagrams to help you get started.

Experts agree that effort is key.

“To build muscle and gain strength, you must challenge your body. Lifting very light weights that do not cause some level of fatigue by the end of a set will not stimulate muscle growth or strength gains. When you ‘go heavy' - you create small tears in your muscle fibers, which your body repairs and rebuilds stronger over time.”

Meenu Heda-Maheshwari, MD, Catholic Health Physician

Of course, “heavy” looks different for everyone. The key is to use enough resistance so that the last few reps are challenging to complete with good form. This stress tells your muscles to adapt, grow and support you better as you age.

Additional Benefits of Strength Training

Strength training is about more than improving muscle mass. It can also lead to:

Better balance and stability — Strength training helps steady your body by reinforcing the muscles that support posture and movement, lowering your risk of falls.
Greater function and independence — Strength training helps you stay active and confident in everyday tasks, whether gardening, emptying the dishwasher or walking the dog.
Improved metabolism — Strength training boosts your metabolism, making it easier to manage your weight and burn calories more efficiently.
Relief from symptoms of chronic conditions — Regular strength training may help relieve symptoms of arthritis, back pain, heart disease, obesity, diabetes and even depression.
Sharper memory and thinking skills — Studies suggest strength training, especially when paired with aerobic activity, may enhance memory and thinking skills in older adults.
Stronger bones — Strength training can help maintain bone density and lower your risk of osteoporosis.

Strength training can also improve your mood, sleep and overall quality of life.

Does Aerobic Exercise Help Build Strength?

“Aerobic exercise such as running, walking or playing tennis can improve overall fitness and build some muscular endurance, particularly in the lower body,” said Dr. Heda-Maheshwari, “However, it does not significantly build muscle strength like strength training.”

Some activities boost your heart health and muscle strength. These include swimming, rowing, stair climbing, and uphill hiking and cycling.

To get the most benefit, aim for a balanced weekly exercise routine. National guidelines suggest:

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
Strength training exercises for all major muscle groups at least two times a week. Major muscle groups include arms, back, core, chest, legs and shoulders. You can focus on more than one muscle group a day. Give each muscle group a full day of rest before working it again.

3 Tips for Strength Training Success

Lifting weights can feel intimidating, especially if you have not done it recently (or ever). Here are three ways to ensure success.

Work with a Fitness Trainer - A certified trainer can teach you proper form, help you avoid injury, and design a program that fits your fitness level and goals. This is especially important if you are new to strength training or managing a health condition.
Develop a Routine - A regular schedule helps build strength safely over time and makes it easier to stay motivated.
Work out With a Friend - Exercising with a partner can boost accountability, make workouts more enjoyable and help build consistency.

If you have a chronic condition, or if you are older than age 40 and you have not been active recently, check with your physician before beginning a strength training or aerobic fitness program.

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

August 26, 2025

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