Getting Stronger After 50: Why Strength Training Matters More Than Ever

Getting older does not mean accepting that becoming weaker is inevitable.

In fact, one of the best things you can do for your long-term health, independence and quality of life is to keep building and maintaining muscle strength.

From your 40s onwards, muscle mass and strength can gradually decline if they are not regularly challenged. This process can accelerate with inactivity. The good news is that the body remains remarkably adaptable throughout later life.

Strength isn't just about lifting weights

When people hear "strength training", they often imagine heavy barbells and bodybuilding.

It doesn't have to be like that.

Strength training can include:

• Squats and sit-to-stands

• Step-ups

• Resistance bands

• Dumbbells

• Machine-based exercises

• Carrying objects

• Pressing and pulling movements

• Bodyweight exercises

The important factor is that the muscles are given an appropriate challenge and then progressively adapted to.

This matters because strength is closely linked to everyday function.

Being stronger can make it easier to climb stairs, get out of a chair, carry shopping, lift luggage, garden, walk uphill or take part in recreational activities.

What does the research say?

A systematic review and meta-analysis involving older adults with sarcopenia found that resistance training improved measures including handgrip strength, knee-extension strength, gait speed and performance on the Timed Up and Go test. (Springer)

More recently, a network meta-analysis involving 50 randomised controlled trials and 4,085 participants found that resistance training was associated with improvements in muscle strength and physical performance in older adults with sarcopenia. (DOI)

That doesn't mean everyone needs to train like an elite athlete.

It means your muscles continue to respond to appropriate training.

How should you start?

If you're new to strength training, begin with movements you can perform confidently and safely.

For example:

Sit-to-stand: Sit on a chair and stand up under control. Repeat several times.

Step-ups: Use a low step and practise stepping up and down while maintaining good control.

Loaded carries: Carry a pair of manageable weights while walking with an upright posture.

Resistance-band rows: Pull the band towards your body while keeping your shoulders controlled.

Over time, you can gradually increase resistance, repetitions, range of movement or complexity.

The goal isn't to make every workout exhausting. The goal is to provide your body with a reason to adapt.

Strength is an investment in independence

Perhaps the greatest benefit of strength training isn't what happens inside the gym.

It's what happens outside it.

Being stronger can help you remain capable of doing the things you enjoy for longer.

Whether your goal is walking the South West Coast Path, playing with grandchildren, returning to running or simply getting up from the sofa more easily, strength provides an important foundation.

The World Health Organization recommends muscle-strengthening activities involving the major muscle groups on at least two days per week for older adults. (NCBI)

The message is simple: you're never too old to get stronger.

Medical note: Exercise should be adapted to individual circumstances. If you have a medical condition, significant pain or have not exercised for some time, seek appropriate professional advice before starting a new programme.

References

• World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020. The WHO recommends muscle-strengthening activity involving all major muscle groups on at least two days per week, alongside aerobic and balance activity. WHO Guidelines on Physical Activity and Sedentary Behaviour

• Chen N, He X, Jiang W, et al. Effects of resistance training on muscle strength and physical performance in older adults with sarcopenia: a systematic review and meta-analysis. European Review of Aging and Physical Activity. 2023.

• Liao CD, Tsauo JY, Huang SW, et al. Effects of resistance training in older adults with sarcopenia: a systematic review and meta-analysis. European Review of Aging and Physical Activity. Research article