Special Report: Boost Your Strength Now

The Power of Strength Training for All Ages

As people age, the common belief has been that exercise should be low-impact and gentle. However, new research is challenging this notion, showing that weightlifting and strength training can be incredibly beneficial even for older adults. This shift in perspective is not just about building muscle—it's about improving overall health, preventing injury, and enhancing quality of life.

Real-Life Success Stories

Michelle Scales, a senior who now considers fitness her full-time job, is one of many who have embraced strength training. She started working out with Teresa Gingles at Lasting Health and Wellness two years ago after noticing that simple tasks had become more difficult. “I couldn’t lift my carry-on on an airplane,” she said. Now, she can do it effortlessly. Her experience is shared by others who have seen significant improvements through resistance training.

Cindy Fuhr, who was in a severe accident, credits Gingles for helping her recover better than before. Holt Kelly added, “You are stronger than you think you are, so you’ve got to try.” Gingles, a doctor of physical therapy, emphasizes the importance of lifting heavy weights to challenge muscles and bones. “If you’re not challenging your skeletal muscles and your bones, then you’re getting weaker in both areas,” she explained.

A Movement Backed by Science

Gingles founded Better at Last, a nonprofit aimed at empowering older adults to be their strongest and healthiest selves. She hosts workshops across Central Texas, teaching the value of strength training. Research supports these efforts, with studies like the Liftmor Trial showing a direct relationship between resistance training and increased bone density.

Strength training isn’t just about bones—it also helps combat natural muscle loss, improves cognitive function, and enhances mobility. It can even reduce the risk of injury during falls. Gingles advises that “heavy” means different things for different people. “If two pounds is heavy, then by all means keep doing that, but keep continuing to progress.”

Adjusting Fitness Routines for Middle Age

For those approaching middle age, traditional workout methods may no longer yield the same results. Oli Pettigrew, a social media influencer and former fitness enthusiast, found himself struggling after the pandemic. His old high-intensity workouts weren’t working, and he felt out of shape.

He turned to Coach Angie Spence, a trainer at Anytime Fitness, who helped him adjust his routine. Instead of short bursts of cardio, they focused on steady cardio combined with heavy resistance training. “Now I’m building muscle and burning fat at the same time,” Oli said. He noticed major changes in his strength and appearance, with his clothes fitting better and his wife commenting on his transformation.

Coach Angie stressed that muscle is essential for everyone, regardless of size or gender. “Muscle burns more calories at rest than fat,” she explained. She encourages anyone who feels stuck in their fitness journey to seek professional guidance. “It’s never too late to start,” she said.

The Importance of Professional Guidance

Whether you're looking to improve your fitness as you age or need help breaking through a plateau, working with a professional trainer can make a big difference. They can help identify goals, create personalized plans, and ensure that exercises are safe and effective.

Before making any major changes to your exercise routine, it’s important to consult with a healthcare provider. And remember, when you start, don’t be afraid to put some muscle into it—your body will thank you.