If you thought strength training was reserved for youths or younger people, think again. 

People of all ages can benefit much from strength training, and as we age, it becomes even more crucial. 

It’s not always necessary to carry heavy objects or develop large muscles when doing strength training. 

If that’s what you’re searching for, you certainly can lift heavy. But it can also incorporate body-weight exercises, utilizing weights equipment at the gym, attending a strength training exercise class, or using lighter weights for more repetitions. 

This implies that everyone can benefit from a certain sort of strength training. And everyone can be useful! The following are some specific advantages of strength training.

Maintaining bone health

We can begin to naturally lose bone density starting around the age of 35. So, as we age, our risk of osteoporosis, which affects almost three million people in the UK, increases as we approach our 50s and beyond. 

Because oestrogen’s bone-protecting properties go out after menopause, women in particular may see a substantial decline in bone density. 

However, men are not immune and can also develop osteoporosis. Even after menopause in women, weight-bearing exercise, particularly strength training, might help reverse bone loss and may even increase bone density.

This is due to the fact that tugging on bones by muscles causes our bones to get stronger.

Lowering the risk of damage from falls and retaining independence as we age

Starting in our 30s, we also start to lose muscle mass and strength naturally. 

However, why should this be a concern? 

Well, to lift items that are heavy, we need more than just strong muscles. Additionally, we require it to maintain our body’s balance and prevent injuries or falls. 

Older persons are particularly vulnerable to the severe effects of falls, which can even result in lifelong impairment. 

Additionally, we require physical strength in order to move freely and perform all of our daily activities, such as getting out of a chair or strolling to the store. 

In other words, we need to be able to care for ourselves. Therefore, doing strength training and maintaining muscle strength can lengthen our lives,

improving physical appearance and reducing weight gain

Strength training keeps us appearing fit and healthy while toning all of our muscles. We’re also less prone to accumulate body fat if we keep our muscle strength.

Increasing male testosterone levels 

Men’s testosterone levels naturally begin to decline between the ages of 35 and 40, by between 1% to 3% annually. 

Men can begin to exhibit symptoms including erectile dysfunction, reduced sex drive, weight gain (particularly around the belly), weariness, low mood or depression, and poor sleep by their late 40s or early 50s. 

The “male menopause” is another name for this. 

As men age, exercise is an important part of helping to maintain testosterone levels. 

Exercise, however, is not created equal! Heavy weight lifting has been shown to increase testosterone levels in men immediately following exercise.

On the other side, endurance sports like long-distance running or cycling may result in a long-term decrease in testosterone levels.

Lowering the likelihood of diabetes 

Additionally, it appears that strength training lowers the risk of type 2 diabetes. This might be as a result of the fact that muscle aids the body in removing and storing glucose (sugar) from the blood. 

So, having more muscle means having better control over blood sugar. 

Supporting cognitive health and memory 

As we age, keeping decent muscular mass and strength training may help keep our minds bright and perhaps fend against Alzheimer’s disease.

In one study, which involved 37 senior women, strength training three times per week for 12 weeks increased participants’ cognitive function (memory, reasoning, learning, etc.) by 19% compared to a control group who did not get the training.