Strength Training for Older Adults: Why it Matters, and How to Get Started

Aging doesn’t have to be synonymous with losing mobility, strength, and vigor to do the things you enjoy. In fact, staying physically active as you age can help you find more energy, a renewed sense of purpose, and more strength (mentally and physically). In this article, we’ll dive into the importance of strength training as you age, offering actionable tips for how to start incorporating it into your preventative wellness routine today. 

Benefits of Strength Training with Age 

Staying active helps you age well. As we grow older, our bodies naturally go through a series of changes including decreases in bone health, muscle loss (also called sarcopenia), and often a reduction in physical function [1]. If left undermanaged, these shifts can negatively affect balance, mobility, energy levels, and overall independence.

The good news? Regular physical activity can help prevent or delay the onset of many age-related conditions, including cardiovascular disease, osteoporosis, and functional limitations [2]. It supports stronger bones and muscles, improves joint stability, boosts balance, and helps maintain the ability to perform daily activities, from climbing stairs to carrying groceries, with confidence. 

Older adults should aim for at least 150 minutes of moderate intensity aerobic activity each week, plus at least two days of strength training on all major muscle groups each week [2]. Incorporating balance training and mobility work, important outcomes linked to independence, is also recommended [2]. Unfortunately, less than 25% of older adults meet the exercise guidelines, and thus are missing out on the protective effects of exercise on the aging process. 

Studies show that strength training can provide the following health benefits for older adults:

• Lower risk of dying early from all causes [3]

• Improve cardiovascular health [2]

• Boost muscular strength and power [2]

• Positive body composition changes [2]

• Improve physical function [2]

• Reduce risk of osteoporosis and sarcopenia [4]

• Reduce the risk of falls [2]

• Improve brain health and cognition [2, 5]

In short, adding strength training isn’t just about better fitness; we think of it as a foundation for staying independent, capable, and engaged in life as you age.

Additional Health Behaviors to Implement

“Strength training is just one piece of the healthy aging puzzle,” says Bridget Whitman, E20 Training’s Director of Programming. “Pairing it with other smart lifestyle habits can help you see better results, feel more energized, and stay consistent over time,” she adds. 

From fueling your body well to breaking up sedentary time throughout the day, these additional behaviors work together to support strength, recovery, and longevity. Let’s break it down.

1. Prioritize Nutrition: Nutrition plays a key role in how our bodies perform during a workout, adapt to exercise, and recover post-session. Plus, prioritizing adequate protein intake is essential if you're aiming to gain or maintain muscle, manage your weight, or improve body composition. Read more about pre- and post-workout nutrition, as well as hydration, here.

2. Be Intentional with Your Sleep: Sleep quality (how well you’re sleeping) and quantity (how many hours you’re logging each night) both contribute to overall health [6]. Over 33% of adults are falling short on sleep, which can negatively impact hormone regulation, muscle recovery, mental focus, and energy levels throughout the day. Regular exercise tends to improve sleep, and sleeping well helps you perform well during workouts. 

To learn more about the importance of sleep, including actionable tips on how to make sleep a priority, read our blog entitled The Role of Sleep in Recovery. 

3. Try the 24 Hour Movement Paradigm: Consistent strength training is a crucial component of a well-rounded physical activity routine. Pair it with the 24 Hour Movement Paradigm, a framework that hints at moving more often throughout your day. Central to the paradigm is the fact that  shifting even small amounts of sedentary time into physical activity can have meaningful benefits for your energy, mobility, and long-term health [7]. How might this look in everyday life? It may mean stretching during your favorite TV show, parking farther away from the store, or using the bathroom farthest away from you - all strategies to move just a little more throughout your 24 hour day.

4. Stay Connected: Having a community around you can help you stay accountable and encouraged to start or continue your exercise journey. In fact, studies show that social support - from both coaches and friends or family - can be a deciding factor for older adults. Those with greater social support are generally more likely to stay physically active [8]. In addition, being immersed in a community setting, like an E20 training studio, can increase motivation, adherence, and long-term fitness success.

How to Get Started with Strength Training Safely 

The benefits of strength training at any age far outweigh the risks, but it's important to follow a few key principles to train safely and effectively.

First, strength training programs should start ‘low and slow,’ meaning lower intensity and lower overall frequency of workouts, to allow your body to adapt. Overtime, gradually increasing the total volume of training (a function of intensity, duration and frequency of workouts), is the key. For example, if you are new to E20 training, you may aim to consistently show up once per week for a month, then progress to two sessions per week. This science-backed approach is called progressive overload, a training method where you slowly increase weight, reps, or intensity to keep making progress [9].

Secondly, consider working with a coach or trainer - at least as you get started, to help you learn safe exercise form and programming principles. At E20 Training, our expert coaches are here to make the process feel both approachable and personalized. Whether you’re incorporating strength training for the first time, or looking to uplevel your current training program with EMS technology for added muscle activation, our team will use evidence-based exercise programming to help you get the results you’re looking for. 

Key Takeaways:

1. Strength training is safe and effective for older adults.

2. It helps support longevity, physical function, and brain, heart and metabolic health. 

3. Pair consistent strength training with nutrition, sleep, and community for a well-rounded and evidence based approach to aging well. 

4. It’s never too late to get started; the benefits of strength training outweigh the risks at any age.

5. With the right support and a steady plan, you can feel stronger, more stable, and more energized at any age.

Whether you're just getting started or looking to enhance your existing strength training routine with EMS training, we're here to support you every step of the way. 

Contact us to book a consultation or stop by our location to learn more.

References:

1. Westerterp KR, Meijer EP. Physical activity and parameters of aging: a physiological perspective. J Gerontol A Biol Sci Med Sci. 2001 Oct;56 Spec No 2:7-12. doi: 10.1093/gerona/56.suppl_2.7. PMID: 11730240. https://pubmed.ncbi.nlm.nih.gov/11730240/ 

2. American College of Sports Medicine, Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., Salem, G. J., & Skinner, J. S. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Medicine and science in sports and exercise, 41(7), 1510–1530. https://doi.org/10.1249/MSS.0b013e3181a0c95c 

3. Abbasi, J. (2016, April 20). Strength training helps older adults live longer. Penn State University. https://www.psu.edu/news/research/story/strength-training-helps-older-adults-live-longer

4. Seguin, R., & Nelson, M. E. (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25(3 Suppl 2), 141–149. https://doi.org/10.1016/s0749-3797(03)00177-6

5. Smolarek, A.deC., Ferreira, L. H., Mascarenhas, L. P., McAnulty, S. R., Varela, K. D., Dangui, M. C., de Barros, M. P., Utter, A. C., & Souza-Junior, T. P. (2016). The effects of strength training on cognitive performance in elderly women. Clinical interventions in aging, 11, 749–754. https://doi.org/10.2147/CIA.S102126 

6. Centers for Disease Control and Prevention. (2024, May 15). FastStats: Sleep in adults. U.S. Department of Health and Human Services. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html 

7. Shirazipour CH, Raines C, Diniz MA, Salvy SJ, Haile RW, Freedland SJ, Asher A, Tomasone JR, Gresham G. The 24-Hour Movement Paradigm: An integrated approach to the measurement and promotion of daily activity in cancer clinical trials. Contemp Clin Trials Commun. 2023 Jan 31;32:101081. doi: 10.1016/j.conctc.2023.101081. PMID: 36875555; PMCID: PMC9974421. https://pmc.ncbi.nlm.nih.gov/articles/PMC9974421/ 

8. Lindsay Smith, G., Banting, L., Eime, R. et al. The association between social support and physical activity in older adults: a systematic review. Int J Behav Nutr Phys Act 14, 56 (2017). https://doi.org/10.1186/s12966-017-0509-8 

9. Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.