Why Strength Training Matters More as We Age

Do your groceries or suitcase feel heavier than it did a few years ago? Do you think twice before getting down on the floor with your grandchild, because you’re already wondering how you’ll get back up? Or perhaps the last stretch of a favourite hike takes more out of you than it used to.

Moments like these are often the first signs that we’re losing strength. It happens gradually, and it happens to everyone, but it can be turned around. At Empower Physiotherapy in Steveston, we help people across Richmond with strength training as we age, and it is never too late to start.

Why do we lose strength as we age?

From about age 30, adults lose roughly 3 to 8 percent of their muscle mass each decade, and the loss speeds up after 60. The clinical name for this age-related loss of muscle and strength is sarcopenia. It’s a big part of why carrying groceries, climbing stairs or getting up from the floor can start to feel harder.

Muscle still responds to training at any age. Regular strength training counteracts these changes by challenging your muscles to keep adapting and getting stronger.

You don’t need to lift heavy weights at a gym to benefit. Strength training can use resistance bands, free weights, machines or your own body weight, at a level that suits your ability and goals.

What are the benefits of strength training for older adults?

Being strong helps us do the things we enjoy, and the benefits go well beyond muscle.

1. Stay independent and keep doing what you love

For most people, the goal isn’t to lift more weight. It’s to keep golfing, hiking, skiing, travelling, playing pickleball or keeping up with the family, and to handle everyday tasks like lifting a suitcase into the car or working in the garden without a second thought. Strength gives your body the capacity to keep doing those things.

2. Support healthy bones

Bones respond to load just as muscles do. Resistance and weight-bearing exercise help maintain bone health as we get older, which matters for anyone concerned about osteoporosis.

3. Improve balance and confidence

Strong legs, hips and core muscles contribute to balance and stability, which is why strength work is a key part of fall prevention. Getting stronger can help you feel more confident on stairs, on uneven ground and out on the trails.

4. Come back stronger after an injury

A stronger body is generally better prepared for the physical demands we place on it. If you’re returning to activity after an injury or a long break, building strength increases what your body can handle and helps you get back to the things you’ve been missing.

How often should older adults strength train?

The Canadian 24-Hour Movement Guidelines recommend muscle-strengthening activities using the major muscle groups at least twice a week for adults, including those 65 and older.

Twice a week can sound like a lot if you’ve never strength trained, but it doesn’t need to be intimidating. The most effective program is one that suits you and that you can do consistently. Starting with the right exercises, learning good technique and gradually increasing the challenge matter far more than doing too much too quickly.

“But I don’t know where to start”

This is one of the most common barriers we hear. Maybe you’ve joined a gym but aren’t sure which exercises to choose. Perhaps you have an old injury and aren’t confident exercising on your own. Or you know strength training is important but have trouble staying consistent.

That’s exactly why we created Empower Strong.

Empower Strong: one-to-one strength training with a kinesiologist in Steveston

Empower Strong is our six-week, one-to-one strength program with our kinesiologist designed to help you become stronger, more confident and more consistent with exercise. Your twelve sessions include:

•    A 60-minute initial assessment of your current strength, movement, goals and any areas that need extra attention.

•    Eleven 30-minute one-to-one sessions, twice a week, which matches the frequency the guidelines recommend.

•    A program built specifically for you, adjusted and advanced as you progress so you keep building strength safely.

•    Built-in accountability, with a set schedule and a kinesiologist who knows your goals.

Whether you’re new to strength training, getting back into exercise or simply want a structured plan, Empower Strong takes the guesswork out of getting stronger.

Book your Empower Strong assessment or learn more about the program.

Common questions about strength training

Am I too old or too out of shape to start?

No. Muscle responds to strength training at every age, and people who are new to it often notice improvements early on. Your program starts where you are today, not where you think you should be.

Is strength training safe if I have arthritis or osteoporosis?

For most people, yes. Strength training is commonly recommended as part of managing both conditions, but the right exercises and starting point matter, and that’s what your initial assessment is for. If you’re unsure, talk to your doctor or physiotherapist first. If osteoarthritis is your main concern, our Move Your Joints program is designed for people managing it.

Is Empower Strong covered by extended health benefits?

Many extended health plans include coverage for kinesiology, but it varies from plan to plan, so check your coverage before you start. We’ll give you a receipt so you can submit the claim to your insurer.

Your future self will thank you

Strength training isn’t only about what your body can do today. It’s an investment in what you want to be able to do five, ten and twenty years from now.

You don’t have to become a bodybuilder or spend hours in the gym. You just haveNiko to start.

Ready to get stronger? Book your Empower Strong assessment online or call us at 604-370-1040.

Keep Moving, Stay Strong.

By Linda Maedel, Physiotherapist, Certified Hand Therapist and Clinic Director, Empower Physiotherapy

This article is general information and is not a substitute for individual advice from a health professional.