07/07/2025
Strength Training for Longevity
As a physical therapist, I often hear people say they want to “stay active as they age” or “keep up with their kids (or grandkids),” but they don’t always know what that actually takes. When I tell them the key is strength training, they’re sometimes surprised. Isn’t walking enough? What about yoga? Alone, it is not enough.
While all movement is valuable, strength training is unmatched when it comes to longevity.
Why strength training for longevity
We start losing muscle mass in our 30s and 40s, a process called sarcopenia. Without intervention, this decline continues with age, and leads to weakness, poor balance, joint pain, and a greater risk of falls or injury. But here’s the good news: strength training can slow or even reverse that process.
Overtime, we also can lose bone mass, called osteopenia. Strength training can help slow that process as well.
Strength training isn’t about lifting heavy weights at the gym (unless that’s your goal). It’s about:
- Preserving and rebuilding muscle
- Supporting joint health
- Improving bone density
- Reducing the risk of chronic disease
- Increasing energy and independence
How can strength training help
In my clinic, I see how strength training transforms people’s lives. A client who struggled to carry groceries can now lift with ease. Another who feared falling now walks confidently. These changes don’t happen overnight, but they do happen—and they’re what make the difference between just aging, and aging well with independence in life.
What I emphasize with clients:
- It’s never too late to start. Whether you’re 25 or 75, your body will adapt. Seriously, I have started working with clients in their late 70’s, 80’s and 90’s and have seen improvement.
- Consistency beats intensity. Two to three focused strength sessions a week can change everything. Start with small, tangible goals, and increase those over time.
- It should be functional. We train for life, lifting kids, climbing stairs, getting off the floor, and doing what you love pain-free. But we also need to address isolated muscle loss, or mobility if that is applicable.
Strength training is about more than fitness. It’s your tool for independence, resilience, and confidence in your body, for decades to come.
If you’re not sure where to start, that’s exactly what physical therapists like me are here for. Let’s build a foundation that supports you now and in the future.
Looking for a Physical Therapist?
Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
