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Strength training for people over the age of 65 can offer extensive physical, mental, and emotional benefits that are essential for maintaining independence and quality of life. As the body naturally loses muscle and bone density with age, resistance exercises can slow, stop, and even reverse these effects!

PHYSICAL BENEFITS

MAINTAINS MUSCLE MASS 

Strength training can combat sarcopenia (the age-related loss of muscle mass). Building and maintaining muscle improves overall strength and supports joints, making daily activities much easier.

IMPROVES BONE DENSITY 

Strength training places tension and stress on the bones which activate bone-forming cells. This increases bone mineral density, reducing the risk of osteoporosis and fractures, especially in vulnerable areas like the hips and spine.

PREVENTS RISK OF FALLING 

Building stronger muscles, especially in the legs, hips, and core improves overall balance, stability, and coordination. These improvements boost confidence making it much easier to move about, go for walks and climb stairs.

HELPS WITH CHRONIC PAIN 

Strengthening the muscles around painful joints, such as those affected by arthritis, can help distribute forces more evenly and alleviate pain and stiffness. Regular exercise also boosts endorphins which act as natural painkillers.

HELPS WITH CHRONIC CONDITIONS 

Strength training is proven to help manage or even improve symptoms associated with various chronic conditions. These include arthritis, back pain, heart disease, diabetes and obesity.

BOOSTS METABOLISM

 As you build more muscle, your metabolism increases, helping to manage weight and reduce any excess body fat. Maintaining a healthy weight further reduces stress on joints and lowers the risk of conditions like Type 2 diabetes and obesity.

MENTAL BENEFITS

MOOD BOOSTING

Exercise such as strength training releases ‘feel good’ chemicals in the brain like endorphins and serotonin, which can alleviate symptoms of anxiety and depression.

ENHANCES COGNITIVE FUNCTION 

Strength training promotes the release of brain-derived neurotrophic factor (BDNF), a molecule that helps new neurons grow and protects existing ones. This process can improve memory, learning, and overall cognitive skills.

BOOSTS SELF-ESTEEM 

Seeing improvements in physical ability and strength can lead to greater confidence and a more positive outlook. This increased sense of self-efficacy encourages a more active and engaged lifestyle.

BETTER SLEEP QUALITY 

Regular exercise, especially strength training can improve sleep latency (the time it takes to fall asleep) and overall sleep quality allowing the body to recover and restore more efficiently.

 

USE IT or LOSE IT... it's really that simple!

 

Check out my client Des (76 years young) proving that age is no barrier:

https://youtu.be/Ahlkl1_YGAg?si=QdbGlWpHFxKgdGPl

 

Author:

Jason McLeister

Strength & Conditioning Coach / Personal Trainer

FULL-BODIED FITNESS

Coleraine, Northern Ireland