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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
From The Desk Of Clarence Bass
By Clarence and Carol Bass
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How and Why Strength and Muscle Building Can Help as We Age
I have long been an advocate of total fitness by combining weight training and aerobics: weight training since I was 13 and aerobics when I was 31 in 1968 and read the book Aerobics (but I was biking long before). Since I just posted photos of me at 88 in my gym I thought it would be a good time for a quick review historically about weight training.
Strength training has had a long history. In Greek and Roman times it was practiced as an aid to military readiness and athletic competitions but it was not tied to health. In more modern times strongmen and circus performers used weight training as a sport or as entertainment.
In the 50s and 60s the tide began to turn when people like Boyd Epley in 1969 as a college level strength coach championed weight training, and researchers began to find that it could help with general fitness. But it took until the 70s and 80s with the rise of the fitness industry and organizations such as the National Strength and Conditioning Association that weight training began to take its place as a legitimate component of health and fitness, and it took until the 90s and 2000s to be accepted as an activity that supported daily living activities and helped reduce age-related decline.
Today modern research consistently shows that weight training improves longevity, chronic disease prevention, mental health, and independence in older adults and it is a core pillar of total fitness.
(This short historical review is not meant to be a complete presentation of the many individuals that contributed to the development of today's acceptance of weight training as essential).
An example of the recognition of weight training in general society is the February 19, 2024 issue of Norton Healthcare, a Kentucky healthcare system with more than 40 clinics and hospitals in and around Louisville, Kentucky. (My parents met and married in Louisville.)
They list ways strength and resistance training can help us age better.
1) Improved metabolism: Strength training can help you burn more calories by increasing your metabolism. The body's metabolism typically slows down after age 60, but regular strength exercises can help with weight management and obesity.
2) Increased bone and joint health: Resistance training can improve bone health while strengthening muscles. Bone density naturally decreases with age, but strength training exercises can stimulate bone tissue and help prevent osteoporosis. Stronger muscles also can support the joints and reduce injury risks. ... Resistance training is also safe and may be beneficial in patients after a joint replacement surgery...
3) Better balance and stability: The risk of injuries from falls can increase as we age, but stronger muscles can lead to improved balance and coordination.
4) Higher energy levels: Regular strength and resistance training can improve energy levels and stimulate endorphins, leading to increased mood and more energy to complete tasks and enjoy life. Resistance training also has shown beneficial effects in the treatment of both depression and anxiety.
5) Muscle strength and growth: Strength exercises can combat the physical effects of sarcopenia as one ages, leading to a stronger and healthier body in the older years.
6) Improved cardiovascular health: Strength and resistance exercises have been associated with improvements in overall heart health, including reduced blood pressure and cholesterol.
"Strength training can enhance our quality of life as we age and resistance exercises have been associated with improvements in overall health," said Luke A. Beggs, M.D., Ph.D. sports medicine specialist with Norton Orthopedic Institute. "Additionally, strength and resistance exercises can be adapted to all fitness levels, making workouts accessible to people of many ages and abilities. There is a strong correlation between physical strength and reduction in all-cause mortality across the life span. In short, resistance training is one of the few interventions shown to lead to a longer, healthier life."
There you have it folks, keep training!
Photo by Laszlo
* * * For more information on strength training as you age and overcoming common misconceptions about strength training go to: https://nortonhealthcare.com/news/why-strength-and-resistance-training-can-help-you-as-you-age/ .
December 1, 2025
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