If you want to age healthily, you probably already know the basics: eating a balanced diet, taking walks, and maintaining social connections. But there’s one habit that experts say is just as important, and in some cases more important, to your long-term health. This is strength training.
For decades, weightlifting was considered the domain of bodybuilders, powerlifters, and young athletes. But research over the past 20 years has overturned this assumption. Lifting weights or using your own body weight against resistance has proven to be one of the most powerful tools for protecting your health over the decades. You’re not chasing bigger biceps or a six-pack. It strengthens your bones, keeps your metabolism active, prevents falls, and even lowers your risk of chronic disease.
Stronger bones lead to fewer fractures.
Bones may feel hard, but they are incredibly dynamic. They respond to the stress you put on them, becoming stronger when challenged and weaker when they are not.
“Every time you do squats, push-ups, or weight training, you put mild stress on your skeleton,” says New York physical therapist Kristen Lettenberger.
She explains that pressure acts like a signal to the body to strengthen bones, activating cells that create new bone tissue. Over time, bone density increases and the structure becomes stronger.
bone density Naturally peaks in your 20s It begins to decline in your 30s. The decline is slow at first, but speeds up as hormonal changes occur.
“While bone loss affects both men and women, declines in estrogen, such as during menopause or the early postpartum period, accelerate the decline,” Lettenberger said. “Decreased estrogen reduces bone mineral density, which leads to bone loss and increases the risk of osteoporosis and fractures.”
Learn more: 9 Doctor-Approved Ways to Use ChatGPT for Health Advice
Especially for women, strength training can be one of the most effective ways to combat these changes.
Dr. Rahul Shah, an orthopedic spine surgeon at Premier Orthopedic Associates in New Jersey, emphasized that this is not just a theory, but has been observed for more than 100 years. “The cells within the bone respond to stress by increasing the load and creating a progressive overload that places strain on the joint and bone,” he says.
Known as Wolff’s Law, described by 19th-century German orthopedic surgeon Dr. Julius Wolff, bone tissue adapts and remodels under increasing stress.
“This is a good counterweight to the natural changes that occur as we age,” says Shah.
Muscles are metabolic engines
The benefits of strength training aren’t limited to your bones. Muscle itself is a metabolically active tissue, so it burns calories even while sitting still. Think of it as your body’s internal engine quietly humming to keep your metabolism running.
“Muscles inherently generate heat,” says Lettenberger. “You burn more calories when you’re at rest.”
Compared to fat, muscle is much more efficient at burning energy both at rest and during activity. This efficiency translates into a higher basal metabolic rate (BMR), which means your body burns calories even when you’re not moving.
Dr. Lauren Borowski, a sports medicine physician at the Women’s Sports Medicine Center at NYU Langone Health, adds that both bone density and muscle mass decrease as we age.
Learn more: What happens to the plastic in the dishwasher pod?
“Most people know about osteoporosis and loss of bone density, but they may not realize that there is an actual loss of muscle mass called sarcopenia, which begins around age 40,” she says.
Clinicians see these effects firsthand. According to Borowski and Lettenberger, patients with more muscle tend to have better insulin sensitivity and glucose metabolism, which in turn reduces the risk of metabolic syndrome and diabetes. In other words, maintaining muscle isn’t just about looking fit, it’s a safeguard for your long-term health.
But here’s the problem. Muscle mass does not remain constant. From the age of 30, the average person About 3 to 8 percent of your muscle mass is lost every 10 years.. This decline not only reduces muscle strength but also slows metabolism, making weight gain more likely even if eating habits have not changed since young adulthood.
Key to Balance and Independence
One of the biggest fears for older people is not just illness, but falling. One fall can cause a series of health problems, from broken bones to losing the confidence to move freely. Statistics show that falls are the leading cause of injury-related emergency room visits for people over 65 years of age.
Strength training helps change that equation. “Falls often occur when strength and stability (proprioception) are compromised,” says Lettenberger. “Resistance training, especially single-leg exercises, builds muscles and proprioceptive cues that support posture and movement in the legs, hips, and core.”
Learn more: How to Keep Your Heart Healthy in Your 20s, 30s, 40s, and Beyond
Tom Connolly, personal trainer at Oak Park Tennis and Fitness Center in Illinois, explains that balance is about more than just strong legs. “There are two key components to good balance,” says Connolly, 74. “One is how quickly the brain responds when proprioceptive input signals that balance is lost. The second is having the quickness and strength to restore balance.” He says strength training helps with both.
The combination of a faster brain-body response and stronger muscles can mean the difference between a harmless trip and a life-changing fall.
Lifting for longevity
Strength training also protects against some of the most common chronic diseases of aging. Type 2 diabetes, heart disease, dementia, and even some cancers have all been linked to inactivity.
“Strength training increases muscle mass, which improves how your body uses insulin and helps move glucose from the blood into your cells for energy,” says Lettenberger. “This may help lower blood sugar, improve insulin sensitivity, and reduce the risk of type 2 diabetes or manage the condition.”
Dr. Chirag Panchal, a family medicine physician in Florida, adds that muscles help improve glucose utilization, which is one of the “keys to diabetes prevention and management.”
Learn more: Revealing the secret to living until 100 years old
research Additionally, strength training has been shown to help improve cardiovascular health and reduce risk factors for heart disease, such as high blood pressure and cholesterol. large in size research Resistance training has also been linked to a lower risk of certain cancers. There is also evidence that it may support brain health by improving blood flow and reducing inflammation, potentially lowering the risk of dementia. It can also be done Reduces your risk of dying from any cause. About 15%.
You don’t have to lift the heaviest weights in the gym or push your body to the point of exhaustion. What’s more important is to show up regularly, gradually build strength and create habits you can maintain for years. Even short, steady sessions a few times a week can add up Provides meaningful benefits to your muscles, metabolism, and overall health.
“Bone health is something that needs to be prioritized earlier than many people realize,” says Lettenberger. “Muscle can be the greatest gift you give yourself as you age.”
