Strength training: Build Muscle, Boost Health, and Age Strong

Strength training for healthy aging — also known as resistance training — is one of the most effective ways to maintain strength, independence, and overall wellness as we grow older. It involves performing exercises that make your muscles work against an external force or resistance. This type of training not only helps build and maintain muscle mass but also improves bone density, supports joint health, enhances balance, and reduces the risk of falls — all of which are essential as the body naturally begins to lose muscle and bone with age.

Resistance can come in many forms, including:

• Dumbbells and free weights
• Resistance bands
• Weight machines
• Bodyweight exercises (like squats, push-ups, lunges)
• Household items (water bottles, canned goods, etc.)

Incorporating strength training into your weekly routine — even just 2 to 3 times per week — can help improve mobility, metabolic function, mood, and cognitive health. Best of all, it can be adapted to any fitness level and done at home or in a gym, making it an accessible and sustainable practice for lifelong wellness.

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Key Goals of Strength Training:

• Increase muscle mass
• Improve muscular strength and endurance
• Burn fat and boost metabolism
• Enhance bone density and joint stability
• Support better posture and balance

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Common Strength Training Exercises:

• Squats – targets legs and glutes
• Deadlifts – works the back, legs, and core
• Push-ups – strengthens chest, shoulders, and triceps
• Planks – improves core stability
• Rows – builds upper back muscles

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Strength Training vs. Cardio

While cardio (like running or cycling) focuses on improving heart and lung endurance, strength training is all about building and maintaining muscle and functional strength.

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Benefits of Strength Training:

• Speeds up fat loss
• Improves mental health
• Reduces risk of injury and chronic disease
• Helps manage blood sugar and improve heart health
• Keeps you strong and independent as you age

Why Strength Training Matters at Any Age:

• Preserves lean muscle mass
• Supports joint and bone health
• Improves metabolism and body composition
• Reduces risk of falls and fractures
• Boosts mood, confidence, and brain health

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How to Get Started:

• Start 2–3 times a week
• Focus on full-body movements (like squats, rows, and planks)
• Progress slowly with resistance bands, dumbbells, or bodyweight
• Prioritize good form over heavy weights
• Combine with stretching and mobility work