Why is resistance training so crucial as we age?
Aging is inevitable - but while we can't stop the clock, we can significantly impact how we age. One of the most powerful tools in our arsenal? Resistance training.
Many people associate resistance training with bulky muscles and grueling gym sessions. But for older adults, it's about so much more. It's about maintaining independence, vastly improving quality of life, and even adding years of better health to your lifespan.
Why is resistance training so crucial as we age?
They always tell you that as we age, we naturally lose muscle mass. This process, called sarcopenia, usually starts around our 30s and accelerates after 60. However, we’re starting to learn that aging itself is not necessarily the only thing to blame for losing muscle. In fact, it seems that this muscle loss happens more-so due to lifestyle choices and physical inactivity as you age.
If you don’t use it, you lose it.
Your body will naturally waste muscle if it’s not needed. In practical terms, if you’re not actively stimulating your muscles, your body sees it as a waste of energy and will begin to decrease the size, strength and amount of muscle cells in the body. But when you workout with resistance - whether it’s dumbbells, bodyweight, resistance bands or pretty much anything, it stimulates your body to build muscle strength and size (which are not mutually exclusive btw). So indeed, resistance training is actually a top shelf method to combat sarcopenia and age related diseases. If you don’t believe me, take it from this paper in the National Library of Medicine.
Physical activity, particularly resistance training, effectively attenuates muscle loss and improves strength in sarcopenia, providing a means of both preventing and managing the condition. Cit 1.
Let’s provide you with an example:
Imagine this: A teenager, fuelled by the energy of youth, enjoys the fun of gym class, maybe plays a sport outside of school, or regularly hits the gym with friends. This active lifestyle stimulates their body, building muscle, strengthening bones, and keeping them fit.
Fast forward to college. Suddenly, studies, social life, and late-night parties take center stage, while exercise often falls by the wayside. After graduation, the demands of a job in the “real world”, often desk-bound, further erode physical activity.
Then, life throws another curveball: parenthood. The stress of work, household responsibilities, and raising a family can leave little time or energy for self-care. Unhealthy eating habits may creep in, and exercise becomes an afterthought.
Sound familiar?
By the time they reach their mid-40s, many individuals find themselves facing the consequences of this gradual decline in physical activity. Muscle mass dwindles, strength fades, cardiovascular health deteriorates, and bone density weakens. They may experience lethargy, joint pain, and an increased risk of injuries due to reduced muscle support.
This is where a visit to the doctor might lead to the dreaded advice: "It's time to start exercising."
But where do you even begin?
Should you dive headfirst into a grueling Crossfit class? Probably not the best starting point for most.
What about blindly following a YouTube workout? Tempting, especially if the instructor looks like your fitness goals, but often ineffective and potentially risky.
The smarter approach?
Seek guidance from a reputable, experienced, and educated personal trainer.
At Clear Cut Fitness, we understand that everyone's journey is unique. That's why we begin with a thorough assessment to determine your current fitness level, identify potential limitations, and understand your individual goals.
We won't throw you into an intense program that's overwhelming or potentially harmful. Instead, we'll create a balanced workout plan that's challenging yet achievable, gradually improving your strength, mobility, and confidence with each session.
The good news? It's never too late to prioritize your health and fitness. Take the plunge and discover the transformative power of consistent resistance training.
If you’re interested in how personal training can benefit you, or what our workouts look like, feel free to email us info@clearcut-fitness.com or call 647-284-6273. We’d love to help you create long lasting health and fitness benefits.
Citations
Ardeljan AD, Hurezeanu R. Sarcopenia. [Updated 2023 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560813/