Strength Training as We Age: Why It's Never Too Late to Get Stronger

Lisa Wright Burbach
May 1
3 min read

I know I’ve talked about this before, but I’m passionate about our bodies’ ability to improve and heal—with a little help from us. Strength training isn’t just for bodybuilders or twenty-somethings at the gym. It’s one of the most powerful tools we have to maintain independence, reduce pain, boost energy, and feel better in our skin as we age. And the best part? It doesn’t take hours in a gym or heavy weights to start seeing and feeling real results.

Whether you’re 45 or 85, your muscles are still listening. They’re ready to work with you, not against you. Let's take a look at how strength training supports our bodies at every age—and why it’s especially important in our later years.

General Benefits of Strength Training (For All Ages)

Increases lean muscle mass, which supports healthy metabolism—even at rest
Improves posture and joint stability, reducing the risk of injury
Boosts mood and energy, thanks to those feel-good endorphins
Supports better blood sugar regulation and cardiovascular health
Enhances balance and coordination, which reduces fall risk
Can reduce chronic pain, especially in the lower back, knees, and shoulders
Builds stronger bones, lowering the risk of osteoporosis

Strength Training in the Elderly: Yes, You Can Build Strength

Think it's too late to start? Think again.

A groundbreaking study involving 19 elderly individuals—some of whom were nursing home residents—found that after just 8 weeks of strength training, participants increased their muscle strength by up to 174%. Not only did they grow stronger, but they also saw improvements in mobility, stability, and confidence with daily tasks. Some were even able to get up from a chair more easily, walk farther, and live with less discomfort.

Here are some of the incredible benefits of strength training in older adults:

Improved muscle strength and mobility, helping with walking, climbing stairs, and daily activities
Reduction in joint and chronic pain, especially from arthritis and long-standing conditions
Prevention and management of sarcopenia (age-related muscle loss)
Improved balance and coordination, reducing fall risk
Support for bone health, helping protect against fractures
Improved mental clarity and mood, thanks to increased circulation and brain oxygenation
Greater independence and quality of life

🧠 Busting Common Myths About Strength Training

Let’s clear the air about a few myths that might be holding you back:

Myth 1: "Strength training will make me bulky." Truth: Unless you’re intentionally training with heavy loads and high calorie intake, strength training won’t bulk you up. It tones and strengthens your muscles, giving you a leaner, more sculpted look.

Myth 2: "I'm too old to start." Truth: You’re never too old. Studies show that even individuals in their 90s can see measurable improvements in strength and function.

Myth 3: "It’s dangerous." Truth: When done properly (with good form, light weights or resistance bands, and proper progression), strength training is one of the safest forms of exercise. It can actually protect you from injury by stabilizing your joints and improving balance.

Myth 4: "It’s only for the gym." Truth: You can get stronger at home! Bodyweight movements, resistance bands, water bottles, or small hand weights are all fantastic tools to get started.

🌱 It’s Not About Lifting Heavy—It’s About Lifting Yourself

You don’t need to become a powerlifter to reap the benefits. Strength training is simply about helping your body feel strong, supported, and more capable—no matter your age or fitness level.

If you’ve been hesitant to start, let’s change that. I offer gentle, supportive coaching designed to meet you right where you are. We’ll find an action plan that feels good and sustainable, with guidance, accountability, and encouragement to help you move forward. While not a fitness trainer I am a Certified Health Coach and can help you meet your goals.

Ready to feel stronger and more empowered in your body?Let’s work together. Message me to learn more about my coaching options and how we can build strength for your best years yet. lisa@bringingbackdinner.com or schedule an online or in person session - Schedule.

🌟 Burbachulous: From the Craft Loft

Welcome back to the Craft Loft—where my husband, Van, and I get messy! Where the glue gun is always warm, the paper scraps are flying, and creativity is just a cup of tea away. Whether it’s a quick DIY, a seasonal craft, or a cozy handmade touch for your home, this is where inspiration meets real life and we wanted to share it with you!

Here’s what we’ve been crafting this week — we hope it inspires you to make something beautiful too!