Getting older changes how our bodies work. Muscles naturally lose size and power, a process known as sarcopenia, which can make simple tasks like climbing stairs or carrying groceries more challenging over time. According to Dr. Roger Fielding, an NIH-funded exercise and aging specialist at Tufts University, strength training can help slow that decline, and even reverse some of it.
Here, we’ll look at why strength training is central as we age, what it can do for our independence and mobility, and how older adults can safely start a routine. Dr. Fielding shares his insights from years of research on aging, muscle loss, and physical function.
Why strength training is more important as we age
Dr. Fielding says the benefits of strength training are similar for everyone, but its impact becomes especially important later in life. As people age, they experience a steady drop in muscle mass and muscle strength. This loss is closely tied to reduced mobility and difficulty performing everyday tasks.
“They begin to develop problems with their ability to walk, their ability to get up from a chair, to climb a flight of stairs”, he explains. “Those changes can reach a point where people lose their ability to be living independently“.
That’s why incorporating some form of resistance or strength exercise is essential for healthy aging. It helps maintain muscle mass, improves balance and coordination, and can prevent falls, the leading cause of injury among older adults. Strength training also supports metabolic health and bone density, two things that tend to decline with age.
Dr. Fielding’s research at Tufts University, supported by the National Institute on Aging, has shown that regular strength workouts—done safely and consistently—can help older adults stay active, confident, and independent longer. He emphasizes that it’s not about lifting heavy weights but about building consistency and moving in ways that challenge the muscles.
How older adults can start with strength training and stay consistent
Even if you’ve never lifted a weight before, it’s not too late to begin. The key is to start small and stay realistic. Here’s how to ease into strength training and keep it part of your life:
- Start with simple movements. Use your own body weight to practice getting up from a chair, doing wall pushups, or holding a standing balance. Add light ankle or hand weights as you get stronger.
- Look for age-friendly programs. Many local gyms, community centers, and YMCAs offer strength classes designed for older adults. These programs focus on safety and gradual progress.
- Train at home if you prefer. You don’t need fancy equipment. A sturdy chair, resistance bands, or water bottles can work.
- Set personal goals. Think about why you want to get stronger—walking a longer distance, gardening comfortably, or playing with your grandchildren. Having a clear reason keeps you motivated.
- Find support. Exercising with a friend or partner can make it more enjoyable and help you stick with it.
- Listen to your body. Progress slowly, rest when needed, and consider checking with your doctor before starting if you have health concerns.
The most important thing is finding something that fits your life and building a routine you can maintain. Over time, the small gains in strength and confidence add up and can make a difference in staying independent and active.