According to science, the anti-aging powerhouse is exercise habits—don’t eat it

If you’re looking to stop aging and embrace life to the fullest, one of the best gifts you can give your body is an old-fashioned, healthy strength training regimen. There are so many ways this form of exercise can benefit your health, and we’re here to share some science-backed anti-aging strength training. Read on to learn more, then don’t miss the 6 best exercises for strong, toned arms in 2022, says a trainer.


Doing strength training on a daily basis can do a lot of good for your overall well-being. Not only will you maintain muscle mass, but you’ll increase your mobility, control your weight, and add years of health to your life. By doing strength training two to three days a week, you can maintain bone density and reduce the chance of developing osteoporosis. Building muscle can help reduce depression, improve sleep, and reduce the risk of disease.

And the best part of strength training? You don’t need to lift 300 pounds to get amazing benefits. Now let’s dive deeper into strength training habits that can slow down aging according to science.

Related: Crazy Ways to Live an Incredibly Healthy Lifestyle, Says Science

A mature couple is stretching

As we age, we begin to lose muscle mass and strength. Impaired mobility is associated with chronic pain, falls, fractures, and even early death. If you don’t step up your fitness game, your performance will begin to decline each year. You usually develop sarcopenia between the ages of 65 and 70. This chronic disease causes fatigue, weakness, low energy, and difficulty walking and climbing stairs.

The negative impact on your mobility is a big concern, but research shows that 30% of people over the age of 70 have trouble walking, stepping and getting up from a sitting position, and it’s smart to stay active. Eric Shiroma, Sc.D., NIA scientist, explains, “As we age, there are inevitable functional and biological limitations that limit exercise endurance, maximal strength, and fitness,” adding, “Some of these limitations can be mitigated by an active lifestyle that includes strength training.” image”.

an elderly couple practicing yoga and demonstrating anti-aging strength training

Okay, now that you know the many negative aspects of inactivity, let’s discuss some of the many beneficial strength training techniques that can slow down aging. It’s not too late to slow down your clock, say no to weaknesses, and start living a more active and better life.

According to the National Institute on Aging, there are many ways to strength train, including using free weights or machines, resistance bands or medicine balls, or doing weight-bearing movements such as squats, push-ups, or yoga. Resistance training requires you to contract your muscles and lift something against gravity. The more you exercise, the more muscle you will build.

Related: What Science Says About Exercise Habits That Slow Aging

group of active people using dumbbells during outdoor exercise

NIA-supported scientist Roger A. Fielding, Ph.D., associate director of the USDA Jean Mayer Center for Aging at Tufts University outside Boston, has studied older adults and the benefits of exercise. He and his colleagues found that the best combo for older adults is resistance training and suppression (via the National Institute on Aging).

Fielding and his team came to this conclusion by observing session studies conducted at Tufts University, gyms, and local senior centers. The ultimate goal of each session is for participants to find the right weights for their body weight—not to become an impressive weightlifter or achieve an amazingly muscular physique. Additionally, Fielding’s sessions encourage relationships within groups, adding positivity and fitness in every way. (Also, studies show that maintaining a healthy social life can help you live longer!)

A mature woman will have a lean body after 50, doing lunges and walking with dumbbells

“When you do resistance or strength training, very important chains of signaling molecules between cells are affected, and these changes persist in the body for hours after exercise, creating a cumulative, positive effect. Even low-intensity strength and walking programs have significant benefits,” he says. Fielding. He follows his advice, adding: “I’ve always run three or four times a week, but three years ago I started making strength training a part of my routine and I feel strong. My goal: To do as much as I can, including the mountains to ski and the best way to do that is to try to be active.”

couple cooking

Strength training has another benefit. Dennis T. Villarreal, a professor at Baylor College of Medicine in Houston (via the National Institute on Aging), says scientist Dennis T. Villareal says. This dynamic duo is more effective than just dieting or aerobic exercise alone. As Villarreal points out, “One-third of older adults are obese, and that number is growing rapidly.”

Obesity requires extra muscle mass to move the extra body weight. Villareal continues to explain, “Resistance training is the most important component because it builds muscle and reduces the loss of muscle mass. When the relationship between body mass and muscle becomes positive, participants lose more fat than they lose muscle, thus relative sarcopenia. Combining the two types of exercise has additive effects. because they were better together than apart.

mature woman doing push-ups showing strength training to slow down aging habits

This may not be fun to hear, but as you get older, your body doesn’t respond to exercise the way it did when you were younger. Don’t compare yourself to someone your age.

“We all need to think about how to build a strong muscle base to prepare for muscle and strength loss,” says Barb Nicklas, Ph.D., professor of gerontology and geriatric medicine, Wake. Forest University School of Medicine (via the National Institute on Aging). Niklas adds: “A 60-year-old is very different from an 80-year-old. We should be careful not to lump all older people into one category. Aging begins at birth and we can help prevent disease by exercising throughout our lives. Disease and disability are very important. Movement, Strength and balance training is important at any age, but we need to adjust our expectations.”

Fielding notes that some people prefer group fitness while others prefer personal training, and explains that it’s important to simply do what works for you. Whatever you want, he points out that setting “realistic goals” is crucial. “A good goal is about 150 minutes of moderate-intensity exercise per week, but you’ll see benefits at lower levels. Older adults should try to mix in strength training a couple of times a week,” says Fielding.

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