It’s a somewhat depressing fact that after the age of 30, we begin to lose between three per cent and eight per cent of our muscle mass every decade. Oh, and after 60, this can increase to up to 15 per cent. To combat muscle loss, regular exercise is of course critical; if we don’t get enough, the speed and strength with which we move decreases, our bones weaken, and our independence can become more limited. That said, the of exercise you do absolutely matters. And strength training in particular is key.
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“Strength training gives us the ability to hold onto more muscle, strength and physical capacity as we age, which helps us stay capable, mobile and independent for longer,” explains Rilwan Anibaba, an F45 global athlete. “It also supports bone health, joint stability, balance and our ability to perform everyday movements with confidence. Ultimately, it’s not just about being strong in the gym, it’s about building a body that can keep doing the things you enjoy throughout life.”
What is meant by strength training?
Strength training covers those exercises that force muscles to contract against resistance, which in turn helps to build muscle strength, size and endurance. “I’m a huge fan of compound, multi-joint movements, where you’re training multiple muscle groups and movement patterns at once,” says Anibaba. “Think squats, hinges such as deadlifts, presses, big pulls like rows, and carries. These movements are great because they build strength that has a lot of carryover into everyday life, while also making your training time really efficient.”
Why is strength training so important?
Although we tend to associate longevity with habits like eating well or sleeping better, maintaining muscle strength has become one of the best predictors of life expectancy. And there’s scientific evidence to prove it. A meta-analysis published in the BMJ concluded that muscle weakness, especially in the legs, is associated with an increased risk of all-cause mortality, cardiovascular disease, and loss of independence.
“Muscle is a metabolically active tissue; it produces energy and aids in cellular synthesis,” explains David Ramírez, director of Viding Castellana. “Therefore, the greater my strength, the greater my ability to remain independent and active.” Furthermore, he adds, “strength training is also a form of cardiovascular exercise. We shouldn’t limit our heart health to traditional ‘cardio,’ because weightlifting also stimulates the heart.”
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What strength training exercise is best?
Emphasise squats. “Squats and strength training starting at age 50 are key,” explains Ramírez,. “They help us maintain mobility in our hips, knees, and ankles; build strength in our glutes, quads and core, and delay the onset of conditions like osteoporosis and osteoarthritis.”
Why are squats so effective?
Simply because they engage everything, from the major muscle groups to the cardiovascular, neuromotor and skeletal systems. In addition to improving posture and joint mobility, they help prevent sarcopenia, strengthen bones, improve balance, reduce the risk of falls and increase insulin sensitivity. Ramírez insists that we shouldn’t wait until middle age to start strength training though. “If we start in childhood or adolescence, we build a stronger musculoskeletal system and a foundation of strength that will protect us throughout our lives.”
A Brazilian study published in the European Journal of Preventive Cardiology brought the sit-to-stand test (SRT) – which involves sitting down and standing up from the floor without using one’s hands – to prominence. Those who passed it with ease had a significantly lower risk of dying in the following years. “We can’t determine the exact number of years a person has left to live based on this test, but it has been shown that people with a low score tend to have a shorter life expectancy,” explains Ramírez. How to improve your score on this test? “By doing squats. They involve very similar movement patterns and strengthen the physical abilities involved: mobility, balance and strength.”
Can you start strength training at any stage in life?
Yes, says Anibaba, the beauty of strength training is its scalability, so it doesn’t matter when you start or how, as long as you start. “Exercise selection, loads, range of movement and intensity can all be adapted to meet you where you’re at, whether you’re completely new to exercise or have been training for years. As we get older, maintaining strength becomes particularly valuable because it supports everyday independence and physical confidence. The key is making sure the training is appropriate for your current ability and then gradually building from there.”
If you’re new to exercise or strength training, it can feel daunting knowing where to start. According to Anibaba, a good coach will help you build proper foundations and confidence. Other than that, go slowly and build gradually while you get to know your body and what it can do. “Start simple, focus on learning good movement patterns rather than worrying about how much weight you’re lifting, and give yourself time to adapt. Consistency is much more important than trying to do too much too soon,” he says. Ramírez agrees, “Living longer is the goal, but living better is the priority.”
What other exercise pairs well with strength training?
Generally speaking, adding a little cardio into your exercise regimen is always going to help improve your health and fitness. As well as strengthening your heart, it helps burn calories and improves your overall energy levels. “When we look at general fitness, a well-balanced mix of strength and cardio gives us a pretty complete package,” says Anibaba. You don’t necessarily need to choose between strength and cardio – combining them gives you a more well-rounded approach to fitness and helps you build a body that’s strong, fit and capable. I also think mobility, walking and other forms of movement have an important role to play.”