In general, as people grow older, muscle fibers shrink in number and in size (atrophy) and become less sensitive to messages from the central nervous system. This contributes to a decrease in strength, balance, and coordination. Fortunately, beginning a strength training exercise routine after the age of 50 can halt these declines and boost health in a number of ways.

Strength Training may very well be the fountain of youth. Research shows resistance training exercise not only improves muscle strength, metabolism, and balance, it reduces signs of aging at the cellular level as well, helping you to feel more vibrant.  The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain.  Before getting started on a new exercise routine consult with one of our trainers at Franciscan Health Fitness Centers.

Maintain Muscle

Although there is no question that people start to experience at least some degree of muscle atrophy after age 40, the extent to which this occurs depends on a number of factors, including genetics, diet, smoking and alcohol use, and—most importantly—physical activity level.

Strengthen Bones

Weight training increases bone mass, which lowers the risk of developing osteoporosis and fractures. Strength training adds more weight to the skeleton by building muscle, which stimulates the bones to strengthen and grow.

Ease Joint Pain

Proper strength training doesn't apply stress directly to joints and is ideal for people with arthritis. In fact, rheumatologists with the Arthritis Foundation recommends weight training for patients with arthritis. Although exercise cannot reverse arthritic changes, lifting weights helps alleviate symptoms by strengthening the muscles, tendons, and ligaments that surround joints.

Better Quality of Life

Resistance exercise can also help older adults live independently by giving them the strength they need to perform everyday tasks. There is even evidence that resistance exercise can help people sleep better and can improve the mood of mildly to moderately depressed individuals.

Research shows inactivity is responsible for age-associated muscle loss, and resistance exercise can help slow or even reverse this by increasing the size of muscle fibers.

Bottom line is strength training is important for adults of any age but particularly over age 50 since it can help maintain muscle and bone and improve everyday functional movements, such as carrying groceries or bending to pick something up. It can help you feel your best for years to come, it never too late you get started by getting started.