You might consider starting a weightlifting routine is key to healthy aging. But experts are shifting the focus from simply building muscle mass to what that muscle can *do*.
Celebrity physician Gabrielle Lyon, D.O., refers to muscles as “organs of longevity.” For physician Peter Attia, maintaining muscle is “the most important insurance policy you can have.” This emphasis on muscular health comes as research highlights the critical role strength plays in overall well-being as we age.
We’re often reminded that muscle mass begins to decline as early as our 30s, and that building muscle becomes more challenging with age. But what should be done about it? And does the size of your biceps and quadriceps truly matter for longevity? Increasingly, the answer appears to be no.
Experts say the secret to staying strong long-term is to focus less on muscle size and more on what weight your muscles can lift and how quickly – factors that help prevent chronic diseases, falls, and even hospitalization. Maintaining functional strength is proving to be a key component of healthy aging.
In other words, we want our muscles to be functional, allowing us to move heavy objects, says Michael Ormsbee, a professor of exercise physiology at Florida State University. “That’s strength. That’s power,” he explains.
Do You Need Strength Training?
Strength demands vary from person to person – some need to carry a 5 kg laundry basket up stairs, while others need to move furniture, cement bags, or stubborn pets. Recognizing these individual needs is the first step toward incorporating strength training.
The clearest sign you need to incorporate strength training into your routine is if you begin to adapt your daily life due to a loss of strength, says Donald Dengel, a professor of exercise physiology at the University of Minnesota. For example, many older adults he works with start placing cans on lower shelves when lifting becomes too difficult. While this might make dinner preparation easier, it also means they aren’t exercising those muscles as much.
“When I’m not working that muscle group, it’s just going to continue to decline,” Dengel says.
There are also several strength tests you can perform with little to no equipment. The sit-to-stand test is a fine indicator of power. A push-up test can measure upper body strength, and simply lifting dumbbells can test your grip.
How to Train for Functional Strength
Many weightlifting programs prioritize building larger muscles. But, the goal of lifting weights as we age should be to build or maintain strength, not muscle mass. This shift in focus can lead to more practical and sustainable fitness routines.
Those new to strength training tend to gain both strength and muscle, regardless of their approach. However, there are steps you can take to focus on functional strength, meaning training to improve how you move in daily life.
Lift Heavier
While research shows you can build both muscle and strength with lighter weights, it’s more efficient to progressively lift heavier. This approach maximizes results and helps build functional strength over time.
Ormsbee recommends performing three to six repetitions of a weight that requires about 75% of your maximum effort. This means a weight heavy enough that the last repetitions feel challenging, but not so heavy that you reach failure or use poor form.
Approximately 20 minutes is all you need to complete an effective strength training session.
Train for Speed and Power
As we age, we lose fast-twitch muscle fibers (essential for explosive movements) more quickly than unhurried-twitch fibers, which are important for endurance. This loss of fast-twitch fibers can impact agility and reaction time.
Power training, which can include plyometrics, weighted ball throws, and other quick movements, can help you maintain these fast-twitch fibers for longer, says Abbie Smith-Ryan, a professor of exercise physiology at the University of North Carolina at Chapel Hill.
Having quick reaction times isn’t important only for athletes; it’s helpful for everyday challenges, such as recovering from a stumble or avoiding tripping over a pet.
“It’s not just lifting weight heavy, but lifting weight quickly so you have the reaction time and the speed to brace yourself when you misstep on a curb,” Ormsbee says.
Single-leg movements, such as lunges or step-ups, are another important way to build power and functional strength, Ormsbee adds. “If you had to run and jump over a small obstacle, you wouldn’t jump with both legs. You’d jump with one leg,” he explains.
Focus on Daily Movements
As we age, Dengel says, we should focus on preserving our strength for functional, everyday movements, such as carrying groceries or picking up a child. Prioritizing these movements ensures that strength training translates into real-world benefits.
For example, many people lose strength in their shoulders as they age, he notes. To build shoulder strength, he recommends shoulder presses, using dumbbells, a barbell, resistance bands, or even a small gallon of water.
“A 5-liter gallon of water, full, weighs about 11 pounds,” Dengel says. If you’re starting out, fill it halfway and begin lifting it to a high shelf eight times. As you get stronger, add more water or more repetitions. You can also pick the gallons up from the floor, performing a deadlift.
