The Importance of Strength Training as We Age

As we age, we naturally notice changes in our bodies. Tasks that were once simple may become more difficult, and we might feel less strong than we used to. One of the key ways to maintain vitality and independence as we get older is through strength training. This form of exercise is not just about building muscle—it’s about enhancing mobility, supporting bone health, and improving our ability to move well in daily life. (Watch a video of this post here.)

Why Strength Training Matters

Strength training isn’t just for bodybuilders or athletes—it’s for everyone. The gradual loss of muscle mass, known as sarcopenia, begins in our 30s and accelerates as we age. By incorporating resistance exercises like lifting weights, bodyweight movements, or resistance bands into our routine, we can slow this decline. Strong muscles help protect our joints, support our balance, and improve our ability to perform everyday tasks.

Biomechanist Katy Bowman, a strong advocate for moving well, reminds us that “Movement is not optional; movement is essential.” She emphasizes that the way we move, or fail to move, has a direct impact on our health. Strength training can be a way to engage our bodies more mindfully, with movements that are functional, serving our everyday needs.

Movement for Life

As we age, maintaining mobility becomes just as important as strength. The combination of strength and mobility allows us to continue living independently, whether it’s getting up from the floor, carrying groceries, or climbing stairs. Katy Bowman talks about this concept in her work, explaining that “We don’t just want to do strength training for the sake of strength itself—we want strength that translates into movement patterns we use daily.”

This perspective aligns with how I approach movement in my own life and classes. It’s about training for the game of life: engaging with movements that prepare us for the unpredictability of everyday activities. Strength training supports this by helping to reinforce balance, coordination, and endurance, all of which become more critical as we grow older.

A Holistic Approach

Strength training is more than just lifting weights; it’s a key element of a holistic approach to health. It supports bone density, which can prevent conditions like osteoporosis, and contributes to better heart health by lowering blood pressure and reducing body fat. Most importantly, it gives us the power to continue living life on our terms.

In the words of Bowman, “Movement isn’t about exercise; it’s about the way you move in life.” Strength training helps us retain that freedom to move, to be self-sufficient, and to enjoy the things we love, no matter our age.

Starting Where You Are

You don’t need to lift heavy weights to start experiencing the benefits of strength training. It’s important to begin where you are, with movements that feel good for your body. Whether that’s using body weight exercises, trying resistance bands, or lifting light weights, consistency is key.

And, if you don’t have traditional weights at home, no problem! You can use everyday household items as resistance. Try lifting books, tin cans, or even laundry detergent containers. The key is to be creative and get moving with what you have on hand.

In my DanceFit Strong class, we incorporate these principles by focusing on both strength and mobility, helping participants feel powerful and connected to their bodies. The feedback I’ve received shows how strength training can transform how we move and feel every day. As one participant shared, “(This was) a fun and uplifting way to get moving! The music was great, the energy was infectious and I left feeling powerful and refreshed.”

As we age, let’s embrace the power of movement and strength training, not just for how it makes us look, but for how it makes us feel—and for the independence and vitality it brings to our lives.

Watch a video of this post here.