Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many of us, “exercise” means walking, jogging, treadmill work, or other activities that get the heart pumping.

But often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintaining an active and independent lifestyle. The average age of our members is between 45-65 and the importance of strength training is of the utmost importance to anyone in this demographic.

The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. Just doing aerobic exercise is not adequate and unless you are doing strength training, you will become weaker and less functional as you age.

Studies have shown that increasing your muscle mass, strength and cardiorespiratory fitness reduces the risk of all-cause mortality by as much as 30%.

What is strength training?

Strength training encompasses any of the following:

Free weights, such as barbells and dumbbells;

Resistance (elastic) bands of varying length and tension that you flex using your arms and legs; and

Exercises that use your body weight to create resistance against gravity.

How much do you need?

A beginner’s strength-training workout can take as little as 20-40 minutes, and you won’t need to grunt, strain, or sweat like a cartoon bodybuilder, either. The key is finding a well-rounded program, performing the exercises with good form, and being consistent (all things we can provide here at the Training Room). You will experience noticeable gains in strength within four to eight weeks.

Getting started

Buying your own equipment is one option. Sets of basic introductory-weight dumbbells cost $50-$100. Health clubs offer the most equipment choices, but of course, you will be on your own unless you hire a trainer. Books and videos can help you learn some basic moves and start developing a routine but the best advice we can give to any beginner is to find a qualified, educated personal training professional that is willing and able to meet you where you currently are in your fitness journey and understand your goals, motivations, and abilities.

However, you start, go slow, focus on proper form to avoid injury, and have fun. Discuss your new exercise plan with your doctor and explain the level of workout you expect to achieve. Mild to moderate muscle soreness between workouts is normal, but back off if it persists for more than a few days.

Written by: Jason Goggins – Fitness DIrector