I’m at the age where I’m watching my parents and in-laws age, and I can’t tell you how much it’s made me realize that building muscle mass while you’re younger is really important to your long-term health, independence, and ability to do your daily activities. I’ll be honest, I don’t lift because I want to age well. I lift because I like feeling strong, I enjoy the sense of accomplishment it gives me, and it makes me feel good NOW. But I’m increasingly realizing that it’s cool now, but it’s even more important for later.
Sarcopenia is the medical name for losing muscle mass. It might not sound like a big deal, but losing muscle mass also leads to worse balance, falls, difficulty climbing stairs, getting up from chairs, and doing a lot of the things we take for granted every day. Age-related muscle loss starts around your 30s or 40s (not for me though, I’m way more jacked in my 40s than I was in my 30s). Muscle loss tends to accelerate after about age 65.
The good news is that sarcopenia isn’t something we just have to accept. Two of the best ways to prevent it, and in many cases improve it, are resistance training and getting enough protein.
I think one of the biggest misconceptions people have is that strength training is just for athletes or people who want to look a certain way. In reality, one of the biggest benefits of building muscle is preserving your independence. It’s being able to carry your own groceries, get up off the floor, climb the stairs without feeling like they’re a mountain, or keep playing with your grandkids. Those things don’t usually disappear overnight. They gradually become harder as strength declines.
That’s part of why I think strength training is so unique. We often think about exercise in terms of what it does for us today. It improves our mood, helps us sleep better, gives us more energy, or helps us manage stress. Those are all fantastic reasons to move your body. But strength training is also one of the few things we can do that acts like an investment in our future selves.
It’s kind of like saving for retirement. You don’t suddenly decide at 65 that now is the time to start putting money away. The earlier you start, the more you have later. Building muscle works much the same way. The muscle you build in your 30s, 40s, and 50s gives you a bigger reserve to draw from as you get older.
Now, if you’re reading this thinking, “Well, I’m already in my 60s,” don’t panic. It’s absolutely worth starting. Our muscles remain remarkably adaptable throughout our lives, and research consistently shows that older adults can get stronger and build muscle with resistance training. You don’t have to be 25 to benefit from picking up some weights.
Before you picture yourself deadlifting 400 pounds, that’s not what I’m talking about. Now, if you DO want to deadlift 400 pounds, we’re obviously huge fans of that around here. But you don’t have to. Resistance training can be barbells, dumbbells, kettlebells, resistance bands, machines, or even bodyweight exercises. The important part is that your muscles are working against some form of resistance and gradually being challenged over time.
I think sometimes we underestimate how much strength affects our quality of life. When we’re younger, getting stronger often feels exciting because it means lifting heavier weights or setting a new PR. As we get older, getting stronger might mean continuing to live independently, continuing to travel, continuing to garden, or continuing to get down on the floor with your grandkids and, just as importantly, getting back up again.
That’s a pretty incredible return on investment for a few hours in the gym each week.
