Am I too old to strength train?

When thinking about improving your health, it’s important to think beyond just the number on the scales. Maintaining lean muscle mass is crucial for longevity, weight management and overall health, especially as we age. Resistance training in particular has been shown to stabilise blood sugars, boost metabolism and bone strength, as well as improving heart health and mood, among other benefits.^{1 2 3 4 5}

Not only is muscle necessary for overall health, it’s essential for daily activity like climbing the stairs, carrying groceries and even getting in and out of bed without difficulty. Preserving muscle mass is crucial if you want to continue daily life with ease as you age. To find out more about how muscle mass changes as we grow older, keep on reading.

How our muscle mass changes with age

One of the most significant changes as we age is the loss of muscle mass, function and strength. In fact, we lose around 3–8% of muscle mass per decade from the age of 30, with the rate of decline increasing after 60.⁶

This decline in mass and function is a key contributor to many disabilities and injuries in older people.⁷ Included within this is the increased risk of insulin resistance, reduced joint function, and a decline in bone density.⁸ These changes then have probable implications for conditions like osteoporosis, type 2 diabetes and heart disease.

It’s therefore vitally important to implement an exercise routine that supports muscle mass maintenance in order to combat these risks, and it’s never too late to get started.

Benefits of strength training at all ages

It’s no secret that exercise can have transformative effects on the body. While cardiovascular workouts bring their own set of benefits, strength training is particularly impactful as we age. For example, just ten weeks of resistance training has been shown to increase lean mass, reduce fat weight and improve resting metabolic indicators.⁹

There are plenty more age-related health benefits of strength training, including¹⁰:

• Improving bone density
• Improving muscle quality and function as we age
• Reducing blood pressure and enhancing cardiovascular health
• Improving movement control, walking speed and functional independence
• Supporting cognitive function and improving mood and self-esteem
• Reducing risk of type 2 diabetes
• Reducing visceral fat (harmful belly fat)
• Reducing lower back pain and easing discomfort associated with arthritis
• Supporting menopause symptoms

The list truly goes on. If you want to experience the extensive benefits of strength training for yourself, continue reading to get started.

How to start strength training later in life

• Start slow: Focusing on consistency rather than intensity will be key to maintaining a good routine longer term. Try bodyweight exercises and concentrate on technique before introducing weights. Start with two or three sessions a week, perhaps from home, rather than in a gym or group class, if that feels more manageable. There are plenty of at-home workouts to follow on our Programme to get you started.

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• Make it work for you: There is no one-size-fits-all approach to strength training. Make adaptations that work for you, like using lighter weights or starting off with no weight at all. The same goes for making the environment work for you: you may find that doing exercises in the park with a friend makes you more likely to get the workout done, or at home in a comfortable environment.
• Discover different types of strength training: There are plenty of different types of strength training, and some may work better for you than others so feel free to ‘shop around’. Pilates, yoga, resistance training, bodyweight, and free-weights are all examples of strength training workouts and are varied in their techniques. So, give each a go until you discover the ones you enjoy.

What’s available on The Fast 800 Programme

The Fast 800 Programme is here to help guide you through a journey towards better health, from meal plans that include high-protein recipes, to mindfulness resources, an exclusive Community and guided video workout courses.

Our guided workouts are all led by our team of Exercise Trainers who are on hand to help answer any questions you may have. The exercise videos include strength training aimed at all levels, and even feature chair-based options for those with limited mobility. The programme is progressive and pushes you towards your goals, ensuring you’re always headed towards the best version of you.

It’s never too late to get started. Sign up for your 7-day free trial of The Fast 800 Programme here.