Exercise

Exercise: The Importance of Resistance Training at Every Age

Resistance training is often thought to be exclusive to athletes or bodybuilders, but in reality, it is essential for everyone, regardless of age or fitness level. This type of training offers numerous benefits, including improved bone health, enhanced metabolism, and support for maintaining independence as we age. Resistance training is one of the most effective ways to promote lifelong health and well-being.

 

What Is Resistance Training? 

Resistance training, also known as strength training or weight training, involves moving your body against resistance to enhance strength, endurance, and muscle mass. 

This resistance can come from:

• Free weights (barbells, dumbells, kettlebells)
• Resistance bands
• Weight machines
• Body weight (e.g., squats, push-ups, planks)

The goal is to adequately stress your muscles to stimulate muscle protein synthesis, which leads to increased muscle size (muscle hypertrophy) and strength.

 

Why Resistance Training Matters at Every Stage of Life 

In your 20s - 30s: Building Your Foundation

Your 20s and 30s are prime decades for building muscle mass, bone density, and neuromuscular coordination. The habits you form now lay the groundwork for long-term health. 

Benefits in this stage:

• Increases lean muscle and metabolism
• Enhances physical performance
• Build strong bones to help prevent early bone loss
• It helps manage stress and improves mood
• Reduces risk of early-onset chronic diseases 

In Your 40s-50s: Preventing Decline 

Muscle mass and strength naturally begin to decline in your 4th decade of life, a process known as age-related sarcopenia. Resistance training can slow or even reverse this decline. 

Benefits in this stage:

• Maintains lean muscle and metabolism
• Supports joint health and posture
• Improves insulin sensitivity and cardiovascular health
• Preserves strength for daily tasks
• Counters age-related loss of bone density (osteopenia)

In Your 60s and Beyond: Preserving Independence 

After age 60, strength and balance are major predictors of quality of life.

Resistance training improves:

• Mobility and balance (reducing fall risk)
• Bone density (protecting against fractures)
• Joint function (supporting arthritis management)
• Cognitive function (via improved circulation and neural signaling)
• Confidence and independence

Even light resistance training can deliver meaningful benefits when performed consistently.

 

Health Benefits of Resistance Training 

1. Improves Muscle Mass and Strength

Resistance training activates muscle protein synthesis, helping you:

• Build new muscle
• Prevent muscle wasting with age
• Improved power, coordination, and performance

Even two to three sessions a week can significantly improve functional strength. 

2. Supports Bone Density

Bones, like muscles, respond to stress. Lifting weights stimulates osteoblast activity, promoting stronger bones and reducing the risk of:

• Osteopenia or osteoporosis
• Fractures (especially hip, wrist, and spine)

3. Boosts Metabolism

Muscle tissue burns more calories at rest than fat. By building lean muscle, you:

• Increase basal metabolic rate (BMR)
• Improved body composition
• Enhanced long-term weight management 

4. Improves Insulin Sensitivity and Blood Sugar Control

Resistance training helps muscles store and use glucose more efficiently, reducing:

• Blood sugar spikes
• Risk of insulin resistance and type 2 diabetes
• Inflammation associated with metabolic syndrome 

5. Reduces Pain and Improves Joint Function

Contrary to outdated beliefs, strength training does not injure your joints and can help protect them when done correctly. It helps by:

• Strengthening the muscles around the joints
• Improving joint alignment and stability
• Reducing pain from arthritis and overuse syndromes 

6. Enhances Mental Health and Cognitive Function

Strength training is linked to:

• Improved mood and reduced anxiety
• Increased self-efficacy and confidence
• Better sleep and stress management
• Slower cognitive decline in older adults

 

Common Myths About Resistance Training

Myth #1: It Makes You Bulky

Reality: Achieving significant muscle mass requires years of intense training and adhering to specific nutritional needs. For most individuals, resistance training results in strong, lean muscle rather than bulk.

Myth #2: It's Not Safe For Older Adults

Reality: When guided appropriately, resistance training is safe and beneficial at any age. It reduces the risk of falls and improves quality of life.

Myth #3: You Need a Gym

Reality: Bodyweight exercises or resistance bands can be incredibly effective. You don't need fancy equipment to get results.

 

How to Get Started with Resistance Training 

1. Start Small and Be Consistent

• Begin with bodyweight exercises (squats, lunges, push-ups)
• Use light weights or resistance bands
• Train 2-3 times per week 

2. Focus on Compound Movements

Movements that involve multiple joints and large muscle groups:

• Squats
• Deadlifts
• Presses
• Rows
• Lunges

These build functional strength for real-life activities. 

3. Prioritize Form Over Weight

Proper technique reduces the risk of injury and ensures that you're targeting the correct muscle groups.

4. Rest and Recover

Muscle growth happens during recovery. Make sure you:

• Get quality sleep
• Eat enough protein and nutrients
• Allow 48 hours between working the same muscle group 

5. Consider Working with a Coach or Chiropractor

A qualified coach or practitioner can design a plan that fits your age, mobility, goals, and health history.

At Arthrology Chiropractic, we help patients safely integrate resistance training into their rehabilitation or wellness plans.

 

Resistance Training and Chiropractic Care 

Strength training complements chiropractic care by:

• Improving posture and core strength
• Stabilizing joints and preventing re-injury
• Enhancing movement through stronger, balanced muscles

If you're recovering from an injury or dealing with chronic pain, we can help you build a safe, effective program that fits your current condition.

 

Final Thoughts 

Resistance training is not optional—it's foundational. Regardless of your age, incorporating strength training into your routine can enhance your health, function, and overall well-being. 

Strength training is one of the most effective ways to maintain strength, mobility, and independence throughout your life.

If you're unsure where to start, consider consulting with a healthcare provider or movement specialist who understands your goals and current limitations.