The importance of building muscle as we age

Strength and resistance training can play an important role in healthy aging. The aging process is often associated with a decline in muscle mass, strength and physical stamina. However, incorporating simple strength and resistance training exercises can help older adults maintain muscle mass, improve mobility and reduce certain health risks commonly associated with aging. Even if you didn’t lift weights in your younger years, it’s never too late to realize the benefits of a starting a healthy routine.

In this article, we will discuss the impact of aging on muscle mass, the benefits of building muscle as we age and the importance of incorporating strength and resistance training into our regular physical activity routines.

Strength training can help you age better

Aging is a natural process that impacts our overall bodies, including the muscles. As we age, there is an inevitable decline in muscle mass. In some individuals, this can lead to a syndrome known as sarcopenia, in which the loss of muscle leads to a reduction in strength and function. However, numerous studies have shown that strength and resistance training can help your body combat the physical effects of aging by preserving existing muscle mass and stimulating the growth of new muscle tissue, even beyond age 70. Improved strength, balance and overall physical function can lead to a more active and independent lifestyle.

Other health benefits of strength and resistance training among older adults include:

1) Improved metabolism: Strength training can help you burn more calories by increasing your metabolism. The body’s metabolism typically slows down after age 60, but regular strength exercises can help with weight management and obesity. It also improves insulin sensitivity, which can help treat and prevent Type 2 diabetes.

2) Increased bone and joint health: Resistance training can improve bone health while strengthening muscles. Bone density naturally decreases with age, but strength training exercises can stimulate bone tissue and help prevent osteoporosis. Stronger muscles also can support the joints and reduce injury risks. In patients with osteoarthritis, resistance training has been shown to improve strength and functional ability and to reduce pain, even in patients with advanced disease. Resistance training is also safe and may be beneficial in patients after a joint replacement surgery, such as the knee or hip.

3) Better balance and stability: The risk of injuries from falls can increase as we age, but stronger muscles can lead to improved balance and coordination.

4) Higher energy levels: Regular strength and resistance training can improve energy levels and stimulate endorphins, leading to increased mood and more energy to complete tasks and enjoy life. Resistance training also has shown beneficial effects in the treatment of both depression and anxiety.

5) Muscle strength and growth: Strength exercises can combat the physical effects of sarcopenia as one ages, leading to a stronger and healthier body in the older years.

6) Improved cardiovascular health: Strength and resistance exercises have been associated with improvements in overall heart health, including reduced blood pressure and cholesterol levels.

Overcoming common misconceptions

Staying active and maintaining strength play an important role for older adults. Several misconceptions exist, however, that can deter people from starting a strength and resistance training routine. Let’s dispel some common rumors surrounding strength training while aging.

Myth: It’s too late to begin a strength training routine

False. It’s never too late to begin a fitness routine, regardless of your age. Older adults can experience significant benefits related to overall health, including muscle strength and bone density. Strength training exercises can be tailored to your age, abilities and current health status. You can use light weights or even ditch the weights altogether; body weight exercises also have been proven to help.

Myth: Cardio is more important for older adults

Cardio training is definitely important, but it’s not the only element for older adults’ overall health and wellness. Resistance training supports cardiovascular, bone and muscle health in different ways.

Myth: I don’t want big muscles at my age

Strength and resistance training among older adults focuses more on functional strength and muscle tone compared with extreme muscle mass gain. Building large, bulky muscles is not the goal and likely is not safe for many older adults’ abilities in the first place. You are more likely to use lighter weights or bands, or rely on body weight exercises.

Myth: I will definitely hurt myself if I try

This does not have to be true. Many older adults are understandably concerned with injury risks and age-related limitations related to strength training. However, approaching a new fitness routine under the guidance of a health professional can help ensure it is both a safe and effective practice for you. Consult with a fitness professional at to tailor a program that accommodates older adults’ individual needs and limitations.

Tips for starting strength training as you age

The American College of Sports Medicine recommends that a strength training program should be performed a minimum of two nonconsecutive days each week.  However, starting a strength training routine doesn’t require a complete overhaul of your current lifestyle. You can go to a gym for dedicated training time or incorporate elements of resistance training into your daily routine. For example, simple body weight activities like squats can be integrated into your daily life by taking small breaks throughout the day.

Be sure to consult with a health care professional before starting a new exercise routine. They can offer guidance for exercises that align with your current health status and abilities. Start slow, and be sure to have guidance on proper form and technique to prevent injuries.

1. Focus on gradual progression: Start with lighter weights and fewer repetitions until your body gets used to new types of movement.
2. Include resistance bands: A resistance band is a gentle way to add resistance to your exercises, helping to build strength without putting too much strain on the joints. 
3. Focus on functional movements: Strength training can mimic your everyday movements. Activities like squats, lunges, carries and overhead presses can enhance both strength and flexibility.
4. Incorporate balance training: Balance exercises can improve strength and stability. Standing on one leg or using a stability ball can improve balance.
5. Use proper form and technique: Learning and following correct form can reduce the risk of injuries and enhance your strength and resistance workouts. Consider working with a certified trainer or health care professional.
6. Stay consistent: Consistency is key, as they say. Make a regular schedule and stick to it. The Centers for Disease Control and Prevention recommends strength training exercises for older adults at least twice per week.
7. Listen to your body: Some movements may not be compatible with your current health status or abilities. Exercise should feel challenging to a certain degree, but if any movement hurts, stop immediately.
8. Have fun! Focus on exercises that you find enjoyable. You are more likely to continue with a routine when you experience a sense of fun or fulfillment.

Remember, it’s never too late to start a strength and resistance training routine. Always prioritize your health and safety and be sure your exercises align with your individual needs and current health status.

Feeling strong and empowered with age

Incorporating strength and resistance training exercises can help you live a healthier life while aging. The natural decline of muscle mass among older adults can impact a person’s overall health and well-being, but regular exercises can improve older adults’ strength, balance and muscle function. The health benefits of resistance training are wide-reaching: improved bone density, joint health, metabolism, cognitive function, and emotional/mental health. Regular physical health routines, such as strength and resistance training, can encourage more active and independent lifestyles into the golden years.

​​The dictionary definition of a craving is this:

1. To have an intense desire for.
2. To need urgently; require.
3. To beg earnestly for; implore.

Let’s be honest, we all get food cravings, and once they strike it can be nearly impossible to just say no. By giving in you’re potentially adding significant calories that can add up big time. After satisfying a craving, feelings of guilt and defeat often follow.

Why are cravings so tempting at night?

Often times, we associate nighttime with relaxing, and relaxing with eating. It is our time to wind down and reward ourselves after a long and exhausting day. Because we are in a relaxed state and perhaps not as focused on healthy behaviors as we are throughout the day, it is more likely to indulge in comfort foods such as cookie, ice cream, and chips. It’s time to put an end to the nighttime madness— here’s a guide to help beat those cravings and keep focused on your weight loss goals!

Tips to beat food cravings

Eat small and frequent meals to prevent spikes in hunger

Following a consistent eating pattern with emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.

Consume plenty of fiber

Fiber containing foods create bulk and leave you feeling satiated for a long period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck.
Check out these tips on how to get more fiber in your diet.

Don’t keep trigger foods in the house

Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. In the event a food craving comes along, there will only be healthy options to choose from.

Keep yourself busy

A change in routine can help to ward off cravings. Switch it up! Ditch the TV remote and try something new and meaningful. Join a book club, sign up for yoga classes, catch up on emails, start a blog or do a home workout video to keep occupied and focused on things other than food.

If possible, use the DVR on your television

Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.

Create non-food rewards for eating healthy

Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.

When in doubt, give in to a healthy snack

While many food cravings result from environmental stimuli, some might be derived from true hunger. Part of living a healthy lifestyle is being able to listen to your body. If your body is telling you that it’s hungry and needs fuel, don’t ignore it.
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Make sure to choose a high protein snack to prevent additional cravings and always drink plenty of water to prevent from overindulging late night.

​Choose Your Hard: Prioritizing Health and Exercise

Life is full of choices, each presenting its own set of challenges and rewards. Whether it’s personal growth, professional advancement, or simply navigating day-to-day activities, every path we choose comes with its own unique difficulties. The concept of “choosing your hard” encourages us to acknowledge that while all choices are tough, we have the power to decide which difficulties we want to tackle. 

In the context of the gym, embracing the concept of “choose your hard” is about deciding to face the challenges of a healthy lifestyle rather than the inevitable hardships that come with poor health. 

• Exercise is hard. Maintaining a consistent workout routine requires discipline, effort, and time.
• Being unhealthy is hard. Dealing with chronic illnesses, lack of energy, and the emotional toll of poor health can be even more challenging.

Reframing what it means to choose your hard can transform your approach to fitness and overall well-being, leading to a more intentional and fulfilling journey.

The Benefits of Choosing Health and Exercise

1. Empowerment Through Choice

Choosing to prioritize your health empowers you to take control of your well-being. Instead of feeling at the mercy of health issues, you actively decide to invest in your body and mind. This sense of agency can be incredibly motivating and uplifting.

2. Alignment with Long-Term Well-Being

When you commit to exercising and maintaining a healthy lifestyle, you align your actions with the goal of long-term wellness. The short-term discomfort of a workout is outweighed by the long-term benefits of increased energy, better mood, and reduced risk of chronic diseases.

3. Personal Growth and Resilience

Leaning into challenges fosters personal growth. Overcoming the initial inertia and pushing through difficult workouts builds physical and mental resilience. This resilience spills over into other areas of life, making you more capable of handling various stressors.

4. Avoiding Health-Related Regrets

By choosing to focus on your health now, you can avoid future regrets associated with preventable health issues. Taking proactive steps to maintain your fitness helps ensure you won’t look back wishing you had taken better care of your body.

Make Choosing Hard Easier:

1. Identify Your Motivation

Start by understanding what drives you. Do you want to be more active with your kids? Do you aim to reduce stress or improve your mood? Identifying your personal reasons for prioritizing health can provide powerful motivation.

2. Set Realistic Goals

Set achievable, realistic goals that align with your current fitness level and lifestyle. Whether it’s walking 30 minutes a day, committing to attending 3 classes a week, or joining run club, having clear objectives helps you stay focused and motivated.

3. Create a Plan

Develop a plan that incorporates your fitness goals into your daily routine. Schedule workouts like appointments, prepare healthy meals in advance, and track your progress. A structured plan makes it easier to stay committed.

4. Seek Support and Accountability

Find support from your fellow members and the coaches at the gym. Having accountability within the community can make a significant difference in staying motivated and overcoming challenges.

Embracing the Journey

Choosing the hard of maintaining a healthy lifestyle is not just about enduring workouts and healthy eating; it’s about embracing a journey that leads to a more vibrant and fulfilling life. 

​Remember, the next time you’re faced with the decision to exercise or skip it, consider which hard you’re willing to choose. By consciously opting for the challenges of a healthy lifestyle, you’re not just enduring hardship; you’re actively shaping a healthier, happier future. Lean into the hard choices, your future will thank you!

​Discipline is said to be more important than motivation to achieve fitness success. There’s a lot of truth to that philosophy since you will not always feel motivated to make healthy choices. In those moments, it will be a disciplined mindset that keeps you going.  

Discipline Creates Success

Discipline can feel like a negative word. Remember when we were disciplined as kids? It felt horrible at the time. However, if done out of love, discipline can provide structure and a healthy lifestyle. Because I am a disciplined person, it has helped me become the fit and healthy woman I am today. The same can be true for you.

Discipline has made the ranks of being a positive part of success. As a result, discipline provides the drive to pursue fitness goals even on days when motivation is lacking. Without discipline, I think my life would be completely different. Without this structure, I wouldn’t have the discipline to exercise, eat healthily, or take care of myself overall. 

Fitness Discipline

Discipline includes keeping workout appointments without excuses. Preparing meals ahead of time to stay accountable to healthy eating also takes discipline. Remaining true to fitness philosophies takes a disciplined attitude. It could be easy to get off track, but a disciplined mind provides the strength to stay the course. 

Discipline takes on a whole new meaning and can be defined as a good thing for you and me. Maintaining fitness is an individual responsibility and daily choices determine how that turns out. This means having the discipline to do what needs to be done to become successful with fitness and in life.  

Discipline Keeps You Going

Sometimes there are bumps in the road, but they shouldn’t sabotage your goals. It takes discipline to shake it off and get back on track. For example, if you happen to skip your morning workout, just push it to the afternoon or evening.  Never throw in the towel and forget it.

Being disciplined is what will help you be successful and achieve your fitness goals.