Declaration: IAS Aging Matters Magazine is intended for IAS private members (and therefore is not intended for the public). It focuses on the latest international nutritional, hormonal and drug therapies to help combat the signs of aging. If you continue to use this site we will assume that you have read and agreed to the full declaration.

Read the full declaration

Strength training is important to prevent the rapid decline in body strength as you age

July 18th, 2022

Experts say, and we agree, that the best way to reduce the risk of premature ageing is having the knowledge of how our body works and what we can do to make sure that it works efficiently. Loss of muscle mass as you age is responsible for a decline in the ability to perform everyday tasks like walking or climbing. Strength training is vital to prevent the rapid decline in body strength as you age.

Sarcopenia – the decline in muscle mass, strength and function

Sarcopenia is associated with older adults but can affect middle-aged people too. Symptoms include weakness, fatigue, lower energy levels, and difficulty standing, walking and climbing. People with chronic diseases are more prone to the condition. Sarcopenia can also occur due to a poor diet and lack of exercise. 

Muscle mass

Muscle mass in humans peaks at around 30 to 35 years old after that, there is a natural decline. For women over the age of 65 and men who are over 70, there is a rapid decline. 30% of adults over 70 develop problems with mobility, for example, getting out of a chair or bed. The elderly develop problems with performing everyday things that we have taken for granted in our youth. 

Understand the science of strength training

As we age, we have functional and biological limitations. Our bodies respond to exercise differently in comparison to when we were younger even for championship athletes. Movement, strength and balance are important at any age, understanding the science of strength training will help you realise the importance.

Strength training is otherwise known as resistance training can prevent frailty and improve mobility

Strength training allows someone to be more independent as they age. Weight lifting, with machines, using free weights, medicine balls, resistance bands or body weight-bearing exercise such as pushups, squats or yoga are ideal to retain a good amount of strength. Regular resistance training can prevent frailty and improve mobility. 

What happens to your body when you do strength training?

Understanding what’s going on inside our bodies when we exercise is beneficial. Resistance training requires our muscles to contract to lift a heavy object against the pull of gravity. When we increase the weight we contract against, the quicker our bodies burn through reserves of ATP (Adenosine triphosphate) a molecule that carries energy to cells. When we lift weights or do other demanding exercises our ATP reserves are replenished through a complex coordinated metabolic and chemical response that cascades through the whole body igniting short-term chemical changes in the DNA of muscle tissues that make them more tuned to specific proteins supporting sugar and fat metabolism. 

Experts say that the best recipe for improving physical function and avoiding disability is a combination of walking and resistance training.

As we age we do have functional and biological limitations, the way our bodies respond to exercise is different compared to when we were younger even for championship athletes. Yes, when you are 70 you won’t be as strong as you were at 30 but that’s a natural process in your life cycle. However, you can retain a lot of muscle strength as you age if you work at it and understand how your body works and responds to exercise. A strength training programme for one person may not be as effective as for another, your goal is to find what works for you and adapt accordingly. For example, you may have a health condition or disability in which case it is important to take professional advice before you start incorporating strength training into your daily routine.

Get moving and find something right for you

Getting to the gym and liftings weights may not be possible or something you are motivated to do but there are alternatives. There is a lot of information available about home workouts incorporating hand weights and resistance bands. Circuit training, yoga or Tai Chi also incorporates resistance movements. The important thing is to keep moving and there are fun ways to do it, for example:

  • Gardening
  • Dancing
  • Physical games
  • Bowling
  • Going on day trips that involve walking
  • Playing games with your grandchildren

Move mindfully

As we age it is normal to have problems with flexibility and balance so it is important to be mindful when you move your body. 

Take a look at these useful links to help you incorporate strength training into your daily routine.

  • How to do seated strength training

  • 18 of the best ab exercises you can do standing up

  • How to get a full body strength workout at home

  • Weight training – improve your muscular fitness

  • Strength training – Get stronger, leaner & healthier

Products worth mentioning for your fitness:

NitricPro™ Unique Nitric Oxide Supplement pre workout drink.

If you think your body is performing at its optimum levels, think again. Until you’ve worked out or performed after taking a shot of one of the best pre workout drinks, NitricPro™, you may not have experienced what your body is truly capable of. If you’re looking for a healthy pre workout drink, NitricPro™ is the one for you!


BoostPro™ The healthy and unique alternative vitamin C post workout drink.
Not sure what to drink after workout sessions? Give your body that extra boost to speed up the recovery time after a workout with a high-quality post workout Vitamin C drink containing the anti-inflammatory ingredient methylsulfonylmethane and muscle energy boosting GMS-Ribose.


Muscle Bioregulator (Nature’s Marvels™) Normalizes the function of the muscles.
For regulating the metabolism processes in MUSCLES by improving their physical efficiency and ability to adapt in extreme conditions.



Lost your password?