Strength training is one of the most powerful anti-aging tools we have. As we grow older, our bodies naturally begin to lose muscle mass, bone density, and strength. However, with strength training you can reduce or even reverse many of these effects. Beyond preserving muscle, strength training benefits include better joint health, improved balance, enhanced longevity, skin health, and even prevention of cognitive decline.
Table of Contents
- Preserving Muscle Mass is Key to Anti-Aging
- Osteoarthritis and Bone Mass
- Better Joint Health
- Improved Balance and Reduced Fall Risk
- Increased Longevity
- Diabetes
- Skin and Anti-Aging
- Cognitive Health
- Anti-aging at the gene level
- It’s Never Too Late
Preserving Muscle Mass is Key to Anti-Aging
One of the most significant benefits of resistance training is its ability to combat muscle reduction (sarcopenia), which affects everyone as they age. On average, after the age of 30, people lose 3-5% of their muscle mass per decade. This decline leads to a loss of strength and functionality.
Studies have shown that consistent strength training can slow down this muscle loss and help build new muscle. Research from the National Institutes of Health (NIH) has demonstrated that progressive resistance training can lead to significant increases in muscle mass, even in older adults.
Osteoarthritis and Bone Mass
Strength training plays a vital role in managing osteoarthritis and increasing bone mass, particularly in older adults. Resistance exercises place stress on the bones, which encourages the body to deposit more calcium and improve bone density.
A study published in The Journal of Bone and Mineral Research showed that postmenopausal women who engaged in regular strength training had a significant increase in bone mineral density, reducing the risk of osteoporosis.
Better Joint Health
Strength training helps maintain healthy joints by strengthening the muscles and tendons around them. This is important for preventing injury and reducing the wear and tear that naturally occurs with age. Resistance exercises like squats, deadlifts, and shoulder presses help increase joint flexibility and stability, which are key to maintaining independence as we age.
Improved Balance and Reduced Fall Risk
With age comes a decline in balance, which can lead to an increased risk of falls. With falls, frail bones could break. And we know that some 18% to 33% of all older adults who break a hip will die within a year. Avoiding falls therefore becomes very important.
Strength training improves muscle coordination and balance, which is essential for preventing accidents. Research published in the British Journal of Sports Medicine concluded that older adults who performed regular resistance training had a 30% lower risk of falls compared to those who did not engage in such exercises.
Increased Longevity
Perhaps one of the most compelling benefits of strength training is its association with increased longevity. The #1 predictor of longevity is the amount of lean muscle mass you have on your body.
Studies have shown that individuals who engage in strength training two to three times a week are more likely to live longer. A study from the University of Sydney found that strength training was associated with a 23% reduction in premature death from all causes and a 31% lower risk of cancer-related death. Strength training helps to prevent conditions such as heart disease, diabetes, and osteoporosis, which are leading causes of morbidity in older adults.
Diabetes
Resistance training is also an excellent tool for managing blood sugar levels and improving insulin sensitivity in people with Type 2 diabetes. Studies have shown that strength training improves the muscles’ ability to absorb glucose from the bloodstream, lowering blood sugar levels.
A landmark study published in Diabetes Care found that people with Type 2 diabetes who performed strength training twice a week had significantly better control over their blood sugar levels compared to those who did not. Also, with increased muscle mass, which plays a key role in regulating glucose metabolism, strength training becomes an essential part of diabetes management.
Skin and Anti-Aging
Strength training has also been linked to improved skin health. Research from Ritsumeikan University in Kyoto, Japan, revealed that people who trained twice a week experienced cellular changes that made their skin look younger.
Increased dermal thickness is a specific aspect of weight training that cannot be found in aerobic training, according to the study done in Japan. Furthermore, skin elasticity improved significantly, and dermal ECM-related genes such as those collagens increased in blood plasma after 16 weeks of training, making strength training a natural anti-aging tool.
Cognitive Health
Another emerging benefit of strength training is its ability to slow cognitive decline. There has not been much research on the effects of resistance training specifically on cognitive health, but there is a strong link to improved brain function, memory, and overall cognitive health, especially in older adults.
The release of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), during strength training has also been linked to better neuron growth. This makes resistance training a good tool in the prevention of cognitive deterioration, including Alzheimer’s and dementia.
Anti-aging at the gene level
Another study showed that strength training has an anti-aging effect at the gene level, effectively turning back the biological clock by activating genes associated with youthfulness and cellular repair after only 6 months of training.
It’s Never Too Late
No matter your age, it’s never too late to start strength training. While it’s ideal to begin in your 40s to stave off the effects of aging, research consistently shows that people who begin strength training in their 60s and 70s still gain significant muscle mass and improve their balance within a few months. Starting earlier simply helps to maintain a higher baseline of strength and health as you age.