Experts Say This Type Of Exercise Is The ‘Fountain Of Youth’— Especially If You’re Over 50

3 min read

“Weight training is the fountain of youth,” says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy.
“Not only does it help increase and maintain bone density to prevent
fractures, but the muscle mass that weight training builds also helps to
regulate our blood sugar and metabolism.” Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls.

On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer’s and dementia, according to a 2023 study published in Frontiers in Neuroscience,
making it a multi-benefit tool for aging well. You can think of lifting
weights as your body’s best tool to promote resilience, energy, and
independence through the aging process.

Starting
with small, manageable steps—such as incorporating resistance bands or
light weights (at first) into your routine—can help you gain confidence
and momentum while reaping the long-term benefits.

Remember:
Building a strength training routine doesn’t have to be complicated—it
just needs to be consistent. “Start small, build gradually, and stick
with it,” says Bales. She recommends starting with two or three sessions
per week. Try rotating between upper body, lower body, and core
exercises to keep things balanced.

Progress takes time,
so be patient. “Results usually show in six to eight weeks,” Bales
explains. The key is to keep showing up and enjoy the process—your
future self will thank you.

Tips From Real Women Who Lift Weights

Need
some inspiration to get started? Weight lifting later in life doesn’t
come without its fair share of challenges, but the rewards far outweigh
the hurdles. Take it from these inspiring women, who spoke with WH
previously about their later-in-life strength training journeys:

• Marilynn Larkin says not to let fear or self-consciousness hold you back. “Feel your fear, then go through it,” she previously told WH.
  Following a cancer diagnosis, lifting weights became a way to push
  through her fears and embrace all that her body was capable of. “[Weight
  lifting] is all about allowing your body to reach its full potential
  and accepting it as it is.”

• Ginny MacColl recommends starting with a small yet challenging goal
  and celebrating each milestone—no matter how small, focusing on
  progress, not perfection. “Little by little, these small steps lead to
  big changes,” she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior
  and breaking a Guinness World Record as a result. “Instead of letting
  negativity and thoughts like ‘I can’t’ creep in, I focus on getting
  stronger, physically and mentally. It works.”

• Michelle Alber says don’t wait.
  After just 18 months of training focused on progressive overload
  (gradually increasing the weight and intensity of her workouts) and
  working with a coach to ensure her routine was safe and effective, she
  reversed her osteoporosis. “There is never a ‘perfect’ time to start or a
  ‘right’ time to do anything,” she previously told WH. “Was it hard to make major lifestyle changes at 65? Yes! But it’s about choosing your ‘hard’ and taking control of your life.”