Most people are familiar with national guidelines that recommend at least 150 minutes of moderate-intensity aerobic activity weekly. But they may not be aware that the guidelines also call for at least two sessions per week of muscle-strengthening resistance training.

Resistance training (also known as strength training) consists of upper- and lower-body exercises using free weights (like dumbbells, kettlebells, and barbells), weight machines, resistance bands, or one’s own body weight.

“Resistance training helps increase overall strength and mobility and improve joint health, all of which can reduce the risk of injuries and keep you active,” says Vijay A. Daryanani, a certified personal trainer with Harvard-affiliated Spaulding Outpatient Center Marblehead. “And sessions only need to last 30 to 60 minutes for people to gain benefits.”

Big gains

Resistance training is vital for older men, as it’s the best way to slow and even reverse age-related muscle loss, known as sarcopenia. “It challenges muscles, slightly damaging its fibers, which the body then repairs, increasing the muscle’s size,” says Daryanani. But resistance training offers a variety of other health benefits. For example:

Longer lives. A 2022 analysis published in the British Journal of Sports Medicine found that people who did resistance training had a 10% to 20% lower risk of dying, specifically from cancer and heart disease, compared with those who did no strength training.

Healthier hearts. A scientific statement from the American Heart Association, published Jan. 16, 2024, in the journal Circulation, detailed the heart-related benefits of resistance training, such as improved blood pressure, blood sugar, blood lipids, and body composition. Resistance training was especially beneficial for older adults and people with an elevated risk for heart problems. Resistance training can also improve other factors tied to cardiovascular health. For example, it enhances blood vessel function, in part by keeping arteries flexible. It also appears to curb inflammation, the damaging body-wide process that contributes to clogged arteries.

Stronger bones. Research has shown that resistance training can both slow bone loss and build new bone. Activities that put stress on bones nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone during resistance training. The result is stronger, denser bones. What’s more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance stability, which can reduce the risk of fractures from falls.

Improved mental health. An analysis published in the March 2024 issue of Psychiatry Research found that older adults with depression and anxiety reported that their symptoms improved after resistance training sessions. Researchers believe that resistance training helps by stimulating the release of endorphins, the body’s natural mood elevators.

Greater brain function. Research has shown that resistance training is associated with maintaining brain functions like memory, attention, and concentration. A 2020 study found that six months of training in older adults with mild cognitive impairment led to less shrinkage of the hippocampus (a brain region crucial to learning and memory) compared with similar adults who didn’t do training.

Less insomnia. A review of 24 studies published online March 3, 2025, by Family Medicine and Community Health compared the effect of different exercises on treating insomnia among older adults and ranked resistance training as the best.

Getting started

If you are new to resistance training or returning after a long layoff, Daryanani suggests beginning with body-weight exercises or resistance bands. “They require less physical demand, and exercises can be modified to meet people’s fitness level,” says Daryanani.

As you progress, you can move to weight machines and, eventually, free weights. “Free weights provide the most benefit, as there is greater demand on muscle fibers,” says Daryanani.

He also recommends seeing a certified trainer before starting a resistance training program. “It’s worth the time and investment, as they can create a routine unique to your needs, advise you on the best choice of equipment, and, most importantly, teach you proper form and speed,” says Daryanani.

Even if you can’t afford regular training sessions, sign up for a consultation and a few workouts. This allows you to learn the basics so you eventually can work out on your own.

Check with your local gyms for referrals and seek out trainers who have experience working with people your age. Also, look for trainers accredited by the National Strength and Conditioning Association (NSCA).

Image: © Westend61/Getty Images

I love the clamshell exercise, too. I do this simple movement on the floor, from the comfort of my yoga mat (or carpet), and it’s done more for my hip mobility, core stability, and glute (buttock) strength than many other weighted exercises.

The squat certainly has its place in a strength training routine. There’s no denying this compound movement is a good one, strengthening multiple large muscle groups at once. But, it can be trying on the bones and joints, especially if you’re newer to weighted exercise or coming back from an injury, like me.