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Lorena Smalley

Did you know…

  • Research has shown that exercise can slow down the physiological aging clock. That’s right, working out can keep you young.
  • According to the American Council on Exercise, “Between the ages of 30 and 80, sedentary adults can experience as much as 30% to 40% loss of muscular strength as a result of reduced levels of muscle mass.”

We are sharing this article on Strength training because it:

  • outlines why it strength training is so important
  • shows us 10 strength exercises we can do AND
  • includes photos and tips on how to perform these exercises!

 Chris Freytag

Life goes by too fast. The older you get, the more you may realize how important it is to make the most of each day. So, how would you like to slow down the aging process? While we can’t turn back time, we can turn back the years on our body—with exercise.

And while cardiovascular exercises such as walking, jogging, or biking are important for heart and lung efficiency, it is strength training that provides the benefits that keep your body younger, stronger, and more functional as each year passes by.1 If you want to be vibrant and independent for many more years, this strength-training workout will help you achieve just that.

Why Is It Important to Strength Train After 50?

Strength training is important for everyone, but after 50 it becomes more crucial than ever. It ceases to be about big biceps or flat abs but rather takes on a tone of maintaining a strong, healthy body less prone to injury and illness.

The important benefits of strength training after 50 include:

  • Builds muscle mass: No, this doesn’t mean you turn into the Incredible Hulk. It means that you are a solid, strong person who can lift their own groceries, push their own lawnmower, and pick yourself up if you fall down.
  • Builds bone density: Unexpected falls put countless older people in the hospital every year. An 8-year-old puts a cast on his arm and gets back to playing in 8 weeks. An 80-year-old isn’t quite so fortunate. The ramifications of broken bones can be devastating. Strength training can help.2
  • Decreases body fat: Too much body fat isn’t ideal for you at any age. Maintaining a healthy weight is important especially when it comes to preventing many diseases that come with aging populations.
  • Lowers the risk of chronic disease: Not only will strength training help save off many chronic diseases, but it also helps lessen the symptoms of issues you may currently have. The Center for Disease Control and Prevention (CDC) recommends strength training for most older adults to help lessen the symptoms of the following chronic conditions: arthritis, osteoporosis, diabetes, obesity, back pain, depression.3
  • Improves mental health: Along with aging comes a higher rate of depression and, for many, a loss of self-confidence. Strength training has been shown to improve your general self-efficacy and can help lessen the incidence of depression.

It a pretty good deal. For just 20-30 minutes a day, you can see big changes in your body’s age. So let’s get started.


CLICK HERE to visit the VERY FIT website to read the rest of the article and see examples of the exercises to follow!

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