Q. At my most recent checkup, my doctor suggested I start doing strength training. I am in my late 60s and consider myself pretty active. I go for walks, either by myself or with friends, several times a week. Do I really need to start lifting weights at my age?
A. First, congratulations on staying active! Regular walking is a great way to maintain cardiovascular health, support joint mobility, and boost mental well-being, especially when paired with social connection. That said, your doctor’s advice about strength training is right on target. As we age, strength training becomes essential for maintaining health, independence, and quality of life.
In fact, this topic was front and center at a recent U.S. Senate hearing, “Lessons from the Field: How Sports Medicine Can Improve Health Outcomes for Seniors.” AgeSpan Chief Strategy Officer Jennifer Raymond testified alongside two orthopedic surgeons and former NFL quarterback Matt Hasselbeck. Dr. Paul S. Legg, an orthopedic surgeon from West Virginia, emphasized that age-appropriate, consistent strength training can prevent and reverse muscle loss, helping older adults stay active and independent.
Whether you’re new to strength training or returning after a long break, here are some key steps to help you begin safely and effectively:
Make a Commitment. Schedule strength training into your weekly routine just like any other important appointment. Aim for 2–3 non-consecutive days per week of muscle-strengthening activity.
Set Realistic, Personalized Goals. Work with your doctor, physical therapist, or certified trainer to assess your current fitness level and create a plan tailored to your needs. Your goals might include improving balance to reduce fall risk, gaining the strength to carry groceries or climb stairs with ease, or enhancing posture and bone health.
Start Slow and Build Gradually. Begin with bodyweight exercises, use resistance bands or light dumbbells as you progress, and focus on form over weight.
Don’t Skip Recovery. Muscles need time to recover and grow. Take at least one rest day between strength sessions, and don’t ignore soreness or discomfort.
AgeSpan’s Healthy Living Center of Excellence offers evidence-based programs that include elements of strength and balance training. Learn more at https://healthyliving4me.org.
It’s never too late to start strength training and feel stronger in your daily life.
Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org.
Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves the following cities and towns: Amesbury, Andover, Billerica, Boxford, Chelmsford, Danvers, Dracut, Dunstable, Georgetown, Groveland, Haverhill, Lawrence, Lowell, Marblehead, Merrimac, Methuen, Middleton, Newbury, Newburyport, North Andover, Peabody, Rowley, Salisbury, Salem, Tewksbury, Tyngsboro, Westford, and West Newbury.
First published in the Eagle-Tribune.
