Recent Research on the Benefits of Strength Training for Older Adults

Peter Attia, in his fascinating and informative book, Outlive: The Science & Art of Longevity (link), makes a strong case for the benefits of exercise for healthy aging. He writes, “More than any other tactical domain we discuss in this book, exercise has the greatest power to determine how you will live out the rest of your life (p. 217).”

In addition to underscoring the benefits of exercise in general, Attia is particularly adamant about the importance of strength training for older people. He says:

This is why I place such an emphasis on weight training—and doing it now, no matter your age. It is never too late to start. . . .There are dozens of studies showing that strength training programs can significantly improve the mobility and physical function of subjects who are obese, or recovering from cancer treatment, even those who are already elderly and frail (p. 228).

After reading Attia’s book, I’ve been watching for news stories and studies that expand upon his research. Consider a couple of recent examples on the benefits of strength training for older adults.

“Women who do strength training live longer. How much is enough?”

by Allison Aubrey, NPR.org, March 11, 2024 (link).

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

Some of the benefits of strength training include:

1. Strength training helps protect joints
2. Building muscle burns more calories
3. Resistance training protects against injuries and falls
4. Strength training helps control blood sugar
5. Muscle building may help boost mood.

“This weightlifting workout in your 60s can preserve strength for years”

by Leo Sands, Washington Post, June 19, 2024 (link).

It’s never too late to start lifting weights — and now there are more signs it can provide enduring health benefits for older people.

Researchers at the University of Copenhagen in Denmark found that regularly lifting weights for a year in your mid-60s can preserve the strength of your leg muscles for years to come.

Notably, leg strength is a critical indicator of wider health and mobility among older people. The findings add to a growing body of evidence suggesting that weightlifting can help older people stave off frailty and stay healthy as they age.

In conclusion, [says Mads Bloch-Ibenfeldt, a medical researcher at the University of Copenhagen] we showed that in a group of well-functioning older adults around retirement age, one year of (heavy resistance training) may induce long-lasting beneficial effects by preserving muscle function.

Sands refers to research from the University of Copenhagen. This research is particularly encouraging for people who haven’t been working out and may think it’s too late for them to benefit from it. In fact, the advantages of exercise accrue no matter the age when we begin exercising. Of course, it’s better to start sooner than later. But a recent study published in the Journal of the American Medical Association Network Open shows that exercise done in our eighties contributes significantly to our longevity.

So, it is never too late to start doing that which will help us flourish physically, mentally, emotionally, and spiritually in the third third of life. Regular exercise is one way we can contribute to flourishing while also honoring our bodies as temples of the Lord (1 Cor 6:19-20).