Your body can benefit from simple strength exercises now more than ever. Here's why.

As the years go by, it's normal to notice small changes in your body. Maybe you don't feel as strong when carrying groceries or you get tired more easily when climbing stairs. Some changes to your body are a natural part of aging, but losing muscle strength doesn't have to be one of them. If you do strength exercises, you'll find it's one of the simplest ways to stay active and independent as you get older.

Strength training, also called resistance training, involves working your muscles against some type of force. That can be dumbbells, resistance bands, gym machines or even your own body weight. Many people think this type of exercise is only for athletes or younger adults, but it's actually one of the best things older adults can do for their health.

One of the main reasons strength training is so important is that muscle naturally declines with age. Adults can lose up to 3 to 5 percent of their muscle mass each decade after age 30, and less muscle can make everyday tasks harder and raise the risk of falls. Strength training helps slow this loss and can even rebuild muscle you thought was gone for good.

Building strength also protects your bones. Resistance training improves bone density, which lowers the risk of osteoporosis. Strong muscles support your joints too, helping ease common aches like knee or lower back pain. This can make it easier to stay active and enjoy the hobbies you love.

Your balance and coordination can also improve with regular strength work. Strength training, combined with balance exercises, lowers the risk of falls, one of the most common causes of injury in older adults. Being steady on your feet helps you stay more independent.

Strength training is also good for your metabolism. Muscle burns more calories than fat, even at rest. So adding more muscle can help you maintain a healthy weight or make it easier to manage certain health issues like diabetes or heart disease. Many older adults also find strength exercises improve their mood, sleep and energy levels.

If you're new to strength training or getting back into it after a break, you don't need to start with anything intense. Simple movements done the right way can make a difference. Before starting a new program, however, it's always a good idea to talk to your doctor, especially if you have any medical conditions.

Here are some beginner-friendly tips to help you get started safely:

• Start light – Choose a weight or resistance level that feels easy to manage. You should be able to do each move with good form and without holding your breath.
• Focus on form – Good technique matters more than heavy weights. Move slowly and with control so you don't strain your muscles or joints.
• Keep sessions short – Aim for 10 to 15 minutes at first. As you get stronger, you can add more time or more exercises.
• Rest between workouts – Muscles need time to recover. Try doing strength training 2 to 3 days a week with rest days in between.
• Listen to your body – Some muscle soreness is normal, but sharp or sudden pain is not. Stop if something doesn't feel right.

Strength training doesn't have to be complicated. With small steps and steady progress, you can build a stronger body that supports you through every stage of life.

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Date Last Reviewed: November 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

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