‍

When we think of strength training, we typically have an image in our mind of a younger person lifting heavy weights. We all know there are many benefits to strength training, but these benefits are not just limited to younger people—they apply to all ages. Many have a misconception that older adults should be doing less and not much resistance training. Many elderly adults have that mindset themselves, that they are unable to or shouldn’t use weights, or that resistance training is bad for their joints and contributes to arthritis. Age-related changes such as muscle and bone density loss can actually be counteracted and prevented through strength training. Strength training is even more important for older adults because they are at higher risk for falls and weakness, which lowers their ability to do the things that they love.
‍

Research has shown countless benefits of resistance training for older adults. Health benefits include living longer, improving bone health, and reducing the risk and symptoms of osteoporosis, diabetes, heart disease, and arthritis. It helps improve sleep, mood, and metabolism, and helps reduce the symptoms of depression. Increasing muscle strength reduces pressure and load on joints. While it may take longer for older adults to gain muscle mass and strength, the benefits are worth the effort. Strength training helps prevent weakness or frailty, improves balance, and reduces the risk of falls. More importantly, strength training helps older adults maintain independence by keeping their bodies functional and enabling them to perform their usual activities. Being mobile and independent allows older adults to leave their houses, socialize, and do the things they love and want to do, which in turn can help reduce feelings of isolation and depression.
‍

Resistance training is not and should not be limited to the younger population. Studies have shown that training with resistance 2-3 times a week provides the benefits listed above for older adults. It is time for us to change our perceptions and bias of the elderly and how they should exercise. Age should not be a reason to why someone should not be performing resistance training.

‍