Exercise Physiologist Reveals the 1 Type of Workout He Never Skips to Age Better

TODAY’s Never Have I Ever series offers guidance about procedures and practices our trusted health experts would never participate in. Discover why they should be avoided and which healthy practices you should turn to instead.

With age comes wisdom, self-confidence and so much more, but you can also expect physical changes, specifically a decrease in strength.

Muscle mass tends to reach its peak capacity when we’re between 30 and 35, according to the National Institute on Aging. By the time you’re 70 or older, 30% of adults will have trouble walking and standing up, research has found. These mobility struggles are linked to higher fall rates, nursing home admission, mortality and chronic illness.

Although you can’t stop age-related muscle mass and strength depletion altogether, you can slow it down with strength training, says Cedric X. Bryant, Ph.D., chief executive officer at the American Council on Exercise.

Strength training, also called resistance training, challenges the muscles to work against an external force or load. “That force can come from free weights, machines, resistance bands, body weight or even gravity,” explains Bryant. Progressively challenging the muscle, he adds, will boost endurance, power and overall body function.

The good news is it’s never too late to start.

Never Have I Ever: Skipped Strength Training While Aging

“I would never skip strength training as I age because muscle is one of the strongest predictors of longevity, independence and metabolic health,” Bryant tells TODAY.com. “It directly counters the biological loss of muscle and bone.”

“Maintaining adequate levels of strength supports everything from climbing stairs and carrying groceries to preventing falls and staying metabolically healthy. It’s essential to aging well,” he adds.

While you may think of frailty and injury in older age as a reason to avoid strength training, it’s the very thing that will protect the body from getting weaker over time.

What to Do Instead

Even if you don’t have a history of hitting the gym, you can still reap the benefits. “Research consistently shows that adults in their 70s, 80s and even 90s can gain strength and muscle when they begin resistance training,” says Bryant. “The human body remains remarkably adaptable.”

Make strength training part of your weekly routine along with aerobic activity, he says. If you’re unsure about how or where to start, enlist a certified physical trainer who can offer “proper instruction to ensure good technique,” says Bryant.

Ease into this kind of training with bodyweight exercises and resistance bands. Then, slowly increase the challenge over time with a process called progressive overload by adding weights. “Pay close attention to controlled movement, proper breathing, and adequate recovery between sessions,” he adds.

Consistency rather than intensity is key, Bryant says. “Start simple. Two to three sessions per week, focusing on major muscle groups — legs, hips, back, chest, shoulders and arms.”

“Individuals with medical conditions should consult a health care professional before beginning, but for most people, strength training is safe when introduced thoughtfully,” says Bryant.