Resistance exercise, using weights, bands or bodyweight, builds and preserves muscle mass and bone density. Muscle mass declines with age by default (sarcopenia), and strength training is the most effective known countermeasure.
Robust evidence links regular resistance training to preserved muscle mass, better bone density, improved insulin sensitivity, and reduced fall risk in older adults. It is one of the most consistently supported interventions in longevity and geriatric research.
Injury risk from poor form or excessive load, particularly when starting out or returning after a break. Progression should be gradual.
Before starting if you have joint problems, osteoporosis, uncontrolled blood pressure, or a recent injury. Guidance from a qualified trainer is valuable when starting out.
Free (bodyweight) to moderate ongoing (gym membership) or one-off (home equipment).
Resistance training and sarcopenia research. ACSM and NHS strength training guidance. Educational information only.