Jan 27, 2025 The Importance of Strength Training as We Age

By Gene Antunes, PTA

As we age, our bodies naturally go through changes. Muscle mass decreases, bones become more fragile, and overall strength starts to diminish. However, these changes don't have to be inevitable. Strength training is an effective tool that can assist older adults in maintaining their independence, improve quality of life, and possibly reverse some of the effects that come with aging.

Why is Strength Training Important for the Elderly?

  • Increased muscle mass: Regular strength training can help older adults build and maintain muscle mass. This not only improves physical appearance but also enhances functional abilities like climbing stairs, lifting groceries, and getting out of chairs.
  • Stronger bones: Weight-bearing exercises, such as squats and lunges, stimulate bone growth and reduce the risk of osteoporosis.
  • Improved balance and coordination: Don’t give up! Strength training may enhance your balance and coordination as your muscles develop, reducing the risk of falls and injuries.
  • Boosted metabolism: Another benefit to weight training means you will increase your muscle mass which equates to a higher metabolic rate, which can help with a decrease in your weight.
  • Enhanced mental health: Physical activity, including strength training, has been linked to improved mood, reduced stress, and better cognitive function.

Getting Started with Strength Training

If you're an older adult considering starting a strength training routine, here are a few tips:

  • Always consult your Doctor: It is essential to establish a rapport with your doctor and consult with him or her to safely engage in a strength training program.
  • Start slow and gradually increase: Always begin with low reps and light weights. As you get stronger, you can gradually increase the weight and repetitions.
  • Focus on proper form: Working with a physical therapist or a personal trainer that can help you learn proper form and technique to avoid injuries.
  • Listen to your body: Take a break if you experience pain or at the very least, reduce the intensity of your workout and/or decrease your weight.
  • Don’t forget to make It fun: Find activities you enjoy, whether it's lifting weights, going out for a longer than usual walk, doing yoga, or participating in a group fitness class.

Strength training is a valuable tool for older adults. Not only will you enjoy a higher quality of life but you may also improve your physical and mental health while doing so. Independence never tasted so sweet!

The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.

For more information, or to schedule an appointment, call 973-322-7500.

Eugene Antunes, PTA, has been a Physical Therapist Assistant at RWJBarnabas Health Ambulatory Care Center for nearly 14 years. He treats vestibular and orthopedic patients encompassing a wide range of ages and conditions. He completed his bachelor's degree at Rutgers University in 2005 with a double major in Criminal Justice and Psychology. He attended Essex County College where he completed his Associates as a Physical Therapist Assistant in 2011. He is also a member of the APTA - NJ chapter and is trained in CPR. Gene is married to Kelly Antunes and has three daughters and 1 son whom he loves to spend quality time with. Outside of the clinic, he coaches his children in soccer, softball and basketball. In his personal time, Gene enjoys staying fit by jogging and cycling.