There are many strategies that help people age in a healthy way. Strength training is among the most effective. When performed regularly and appropriately, strength training can provide benefits at any age . However, it becomes particularly important as we grow older because muscle mass and muscle strength tend to decline with age , especially during periods of inactivity, illness, or immobilization. Sarcopenia is not the same as the normal muscle changes associated with aging. It is a muscle disease in which reduced strength is the main sign. The diagnosis is confirmed by a reduction in muscle quantity or quality, while poor physical performance indicates greater severity. It is associated with a higher risk of falls, fractures, physical limitations, hospitalization, and loss of independence and quality of life. Sarcopenia becomes more common with advancing age. In the general population aged 60 years and older, it is estimated to affect approximately one in 10 people. However, prevalence varies considerably depending on the population, health status, setting, and diagnostic criteria used. When difficulties arise in tasks that were previously done easily , such as climbing stairs, carrying shopping bags, or taking a longer or more demanding walk, loss of strength may be one of the causes. Other factors, including pain, illness, balance problems, or reduced cardiorespiratory fitness, may also contribute. Appropriate strength training can help improve functional capacity and preserve independence. Different ages, different goals Like any other form of physical training, strength training should be tailored to each person's goals, preferences, physical condition, and experience. In younger adults, goals are often related to sports performance, physical appearance, or overall fitness. In older adults, those goals may still be relevant. However, maintaining or regaining the ability to perform daily activities and preserve independence often becomes a greater priority. Many people associate strength training with being comfortable in a gym environment. However, this is not necessarily the case. In general, adults should include muscle-strengthening activities in their routine , adjusted to their health status and abilities. Regular training can improve skills that are essential for independent living and does not necessarily mean lifting very heavy weights, training every day, or exercising to exhaustion. After the age of 60, strength training is especially important for: Maintaining or increasing muscle strength; Helping preserve or increase muscle mass; Improving physical function and making movements such as sitting, standing, walking, and climbing stairs easier; Contributing to stability and the ability to recover from a loss of balance; Helping reduce the risk of falls when part of a program that also includes balance, mobility, and functional movement training. Strength training begins in everyday life Strength training, also known as resistance training, is a type of exercise in which muscles work against resistance. This resistance can take many forms, from body weight to resistance bands, machines, or free weights. As a general guideline, it is recommended to work the major muscle groups on two or more days per week . However, this is a population-based recommendation, and training frequency, resistance, and progression should be individualized and introduced gradually. For a healthy person with no significant limitations who is not currently doing strength training, some simple daily activities can be a first step. Even so, they do not necessarily replace a structured program with appropriate exercise selection, training dose, and progression. For example: Repeatedly standing up from and sitting down on a chair or sofa, aiming to do so without using the hands for support; Sitting down on and standing up from the floor; Going up and down stairs; Carrying shopping bags, starting with lighter loads and gradually progressing to heavier ones; Lifting objects and placing them on shelves or other elevated locations; Increasing the frequency of household tasks that require greater muscular effort, such as vacuuming, sweeping, or washing floors; Gardening; Placing hands on a countertop or table and performing a few squats; Practicing walking briefly on tiptoes; Standing still while alternating weight-bearing between one leg and the other; Walking on routes that include inclines and declines. These examples do not constitute a universal exercise program. Individuals with pain, cardiovascular or respiratory disease that cause symptoms or is not adequately controlled, joint limitations, balance problems, frailty, osteoporosis, a history of falls, or recent recovery from surgery or injury should seek professional guidance to adapt these activities safely. A personalized plan maximizes benefits The activities described above can be a useful starting point, but a structured strength-training plan allows the exercise stimulus to be tailored more precisely to a person's functional capacity, experience, preferences, medical conditions, medications, and goals. A personalized program can be performed at home, in a gym, or in another appropriate setting, depending on individual needs and available resources. A personalized plan makes it possible to: Select appropriate exercises and support equipment; Adjust training frequency, resistance, and volume; Progress gradually while monitoring symptoms; Address individual needs and goals; Increase the likelihood of long-term adherence and results. Remember Strength training can provide significant benefits for health, mobility, and independence. The earlier it is incorporated into a routine and maintained consistently, the greater the accumulated benefits are likely to be. For many people, simple activities performed at home can be an effective first step, provided they are appropriate for their abilities. Professional guidance, individualized planning, and consistency help achieve meaningful results more safely. With an individualized plan and consistency, it is possible to achieve significant results. If you would like to start or adapt a training program, the team at the Hospital da Luz Sports Medicine Center can assess your needs and help you develop a safe and appropriate solution aligned with your goals. Source National Institute on Aging. How can strength training build healthier bodies as we age? 2022. Yan R, Chen Y, Zhang R, He J, Lin W, Sun J, Li D. Optimal resistance training prescriptions to improve muscle strength, physical function, and muscle mass in older adults diagnosed with sarcopenia: a systematic review and meta-analysis . Aging Clin Exp Res 2025;37:320. Radaelli R, Rech A, Molinari T, et al. Effects of resistance training volume on physical function, lean body mass and lower-body muscle hypertrophy and strength in older adults: a systematic review and network meta-analysis of 151 randomised trials . Sports Med 2025;55:167-92. Author : Hugo Vieira Pereira (exercise physiology) The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item. English translation generated with AI and reviewed by the editorial team
