In this post we discuss 6 reasons why you should start resistance training if you’re over 40.
Before we begin here’s a quote from Peter Attia MD which nicely sums up the challenge:
‘Never in the history of human civilisation has a 90-year-old said, I wish I had less muscle.’
Resistance training is one of the most effective ways to slow down the ageing process and improve both lifespan (how long you live) and healthspan (how well you age). Here’s how it impacts key aspects of ageing:
1. Muscle Mass and Strength (Preventing Sarcopenia)
- As we age, we naturally lose muscle mass and strength (sarcopenia), which can lead to frailty, falls, and loss of independence.
- Resistance training stimulates muscle protein synthesis, helping to maintain or even increase muscle mass in older adults.
2. Bone Density (Reducing Osteoporosis Risk)
- Ageing leads to a decline in bone mineral density, increasing the risk of fractures.
- Resistance training introduces mechanical load to bones which is proven to stimulate improvements in bone density.
3. Metabolic Health (Reducing Risk of Chronic Diseases)
- Resistance training improves insulin sensitivity, reducing the risk of type 2 diabetes.
- It helps lower systemic inflammation, which is linked to cardiovascular disease, Alzheimer’s, and other age-related conditions.
- It also helps manage body composition, reducing fat accumulation that contributes to metabolic disorders.
4. Cognitive Function and Brain Health
- Strength training has been shown to improve memory, executive function, and overall brain health.
- It increases brain-derived neurotrophic factor (BDNF), which supports neuron growth and protects against cognitive decline.
5. Joint Health and Mobility
- Ageing can lead to joint stiffness and decreased range of motion.
- Effectively programmed resistance training strengthens muscles around joints, reducing pain and improving function in conditions like osteoarthritis.
6. Longevity and Quality of Life
- Studies show that muscle strength is one of the strongest predictors of longevity.
- Resistance training improves balance, coordination, and functional movement, helping older adults stay active and independent.
Summary
If you’re over 40 the best time to start resistance training was 20 years ago, the second best time is today.
Don’t wait, get started. Your future self will thank you for it.