It’s never too late to start strength training

Imagine moving through daily activities with strength and confidence at any age…

For many people, maintaining muscle strength is key to enjoying an active lifestyle. Unfortunately, about 80% of adults don’t meet recommended strength exercise guidelines (WHO, 2020).

However, research consistently shows that older adults can achieve remarkable benefits from regular resistance exercises. A recent study in BMJ Open Sport & Exercise Medicine found that individuals around retirement age who completed a year-long heavy resistance training program maintained improved leg strength for up to four years. While the heavy resistance group preserved baseline isometric leg strength, those in the control and moderate-intensity training groups experienced declines (Bloch-Ibenfeldt et al., 2024).

Moreover, strength exercises help maintain muscle mass as we age—something we naturally lose at a rate of about 3-5% per decade after age 30. This gradual loss, called sarcopenia, affects balance, mobility, and independence. Regular strength training significantly slows this decline, helping you stay active longer.

WHO guidelines for strength training (2020)

This is what the World Health Organization recommends:

Adults (18–64 years)

• Muscle-strengthening activities involving all major muscle groups on 2+ days weekly
• Combined with 150–300 minutes of moderate aerobic activity weekly

Older Adults (65+ years)

• Muscle-strengthening activities on 2+ days weekly
• Balance-enhancing activities 3+ days weekly to prevent falls
• Combined with 150–300 minutes of moderate aerobic activity weekly

How to start your strength training journey

1. Consult a healthcare professional about your current health status and limitations.
2. Set achievable goals based on your personal health needs and aspirations.
3. Choose appropriate equipment that matches your comfort level—free weights, resistance bands, machines, reformers, or body-weight exercises.
4. Learn proper technique to prevent injuries.
5. Start slowly and progress gradually. Begin with lighter weights and fewer repetitions.
6. Incorporate rest and recovery between sessions for muscle rebuilding.

Not convinced yet? the science speaks for itself!

• Chronic disease management: A Harvard Health study (2022) found that strength training reduces blood sugar levels, lowers blood pressure, and discourages chronic inflammation—helping manage conditions such as diabetes, heart disease, and arthritis.
• Reduced disease risk: The Women’s Health Study (2016) associated strength training with a 30% reduction in type 2 diabetes risk and a 17% reduction in cardiovascular disease risk among older adults.
• Improved cognitive function: A systematic review (2022) showed that strength training improves cognitive function by increasing cerebral blood flow and beneficial proteins like IGF-1 and BDNF, with superior impact on cognition compared to aerobic exercise in older adults.
• Mental health support: Research from Vail Health (2024) demonstrated that strength training reduces symptoms of depression and anxiety while enhancing cognitive function, particularly in older adults with mild cognitive impairment.
• Enhanced insulin regulation: Studies show that increased muscle mass from strength training improves insulin sensitivity and glucose regulation, particularly beneficial for metabolic health (Resistance Training for Chronic Diseases, 2016).
• Cardiovascular benefits: Combining strength training with aerobic activity provides additional cardiovascular benefits beyond either modality alone (Women’s Health Study, 2016).

Why the MD Health way is so effective

At MD Health, we offer personalised, evidence-based strength training programs designed for clients of all ages and abilities. Our comprehensive assessment allows us to understand your unique needs and create tailored exercise plans that enhance strength, mobility, and overall function. We take pride in seeing our clients build confidence and capability through exercises like rack deadlifts, back and front squats, bent-over rows, and bench presses. Moreover, the feedback from those incorporating heavier weighted exercises has been overwhelmingly positive, with many experiencing significant improvements in strength and overall well-being.

Therefore, initiating strength training at any age can lead to substantial health benefits. So remember, the notion that one can be “too old” to start is a myth debunked by scientific research. Whether you’re looking to maintain independence, improve daily function, or enhance overall health, investing time in strength training today can lead to greater mobility, confidence, and wellbeing tomorrow. If you’re unsure where to start, consider speaking with an MD Health professional who can guide you through safe and effective strength exercises tailored to your needs.

(BONUS) Simple exercises to try at home

1. Chair squats
   • Stand in front of a sturdy chair with feet shoulder-width apart
   • Slowly lower yourself as if sitting down, keeping knees behind toes
   • Tap the chair before returning to standing position
   • Aim for 8-10 repetitions, gradually working up to 2-3 sets
   • Adding weight (in each arm/goblet hold) will increase difficulty.
2. Wall push-ups
   • Stand facing a wall, slightly farther than arm’s length away
   • Place palms on the wall at shoulder height
   • Slowly bend elbows to bring chest toward the wall
   • Push back to starting position
   • Complete 10-12 repetitions, working up to 2-3 sets
   • Progressing this to the floor push up.

References

Do you have any questions?

Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)

Email us at admin@mdhealth.com.au

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