How Lifting Weights Supports Long-Term Health, Vitality and Healthy Ageing

Written By Ronni Smith

Weight lifting and resistance training are often associated with strength, appearance or athletic performance. However, growing evidence shows that lifting weights plays a much bigger role in your long-term wellbeing. Resistance training supports brain health, metabolic function, bone integrity, mobility and resilience - significant benefits at any age, but especially helpful in our later years.

As the body ages, the preservation of muscle mass becomes essential. Muscle is not only about physical strength. It supports cognitive function, balance, independence and healthy metabolic activity.

In this article we are sharing the research-backed benefits of resistance training through different life stages and why it matters whether someone is in their 20s, 40s, 60s or beyond.

Muscle mass generally peaks in our late 20s to early 30s. After that, it begins to gradually decline from around age 30 onward, with the rate of decline accelerating as we reach our 50s and 60s. This isn’t true for every individual of course, and many people, start or continue to build strength in mid-life or later years, even if during their 20s and 30s fitness wasn’t a priority.

Here are some benefits of weight lifting or resistance training that you may not have considered.

1. Strength of Body, Strength of Mind

Lower muscle mass in older adults has been linked to greater decline in executive function over time, even when factors such as body fat or baseline strength are taken into account.

Resistance training supports the release of myokines, the signalling molecules produced by muscle fibres that have positive effects on brain health.

Clinical trials involving older adults show that regular resistance training can improve not only muscle strength but also cognitive performance, including memory, processing speed and attention.

Emerging research also suggests that strength training may slow brain ageing, help preserve brain volume and reduce the risk of dementia.

2. Stronger Bones and Reduced Risk of Osteoporosis, Fractures and Falls

Bone and muscle health are closely connected. Resistance training places load on the skeletal system, which stimulates bone-forming cells and helps preserve or even increase bone mass.

Meta-analyses show that resistance training can improve bone mineral density in older adults. This is a key protective factor for preventing fractures.

Improved muscle strength and mass also provide support to joints, tendons and ligaments. This contributes to better alignment, enhanced balance and a lower risk of falls or injury.

3. Metabolic Health, Body Composition and Disease Prevention

Resistance training improves insulin sensitivity, supports glucose regulation and reduces abdominal fat. These factors are central to maintaining healthy metabolic function.

Regular strength training is increasingly recommended alongside aerobic exercise for the prevention and management of metabolic syndrome, type 2 diabetes and obesity-related diseases.

Muscle tissue uses more energy at rest than fat tissue. Increasing lean muscle mass therefore supports healthier body composition and long-term metabolic balance.

4. Functional Strength, Balance and Mobility for Healthy Ageing

Declines in muscle strength and bone density contribute to reduced mobility, higher fall risk and loss of independence in older age. Resistance training helps maintain neuromuscular function and physical capacity.

By strengthening muscles, tendons and ligaments, resistance training increases joint support and stability. This reduces strain on joints and lowers the likelihood of injury during everyday movements such as walking, bending or lifting.

5. Longevity and Long-Term Disease Risk Reduction

A recent meta-analysis revealed that resistance training is associated with a lower risk of all-cause mortality, as well as reduced cardiovascular disease and cancer mortality.

This suggests that lifting weights is not simply an aesthetic or fitness practice. It may be one of the most effective strategies for supporting long-term health and vitality.

It Is Never Too Late to Start

Even individuals who begin resistance training later in life can experience meaningful benefits.

As muscle mass naturally declines with age, known as sarcopenia, strength training becomes increasingly important, but getting started can feel almost impossible. It’s not and evidence shows that the training you do manage to do can help preserve muscle, slow bone loss, support metabolic health and maintain cognitive function.

How our team can support you

Different stages of life, and different levels of fitness will require distinct forms of support. We help people at all stages, and below we have outlined how we can help you make the most of resistance training, regardless of your starting point.

1. Already working out but wanting better results or injury prevention

Naturopathic support may include herbal support for energy, or down-regulating your system, targeted supplementation, increased protein intake and nutrients that nourish joints and bones such as omega-3 fatty acids. These strategies help maximise muscle development and improve recovery times.

2. Needing help to build habits, motivation or a consistent movement practice

Hypnotherapy, behavioural support and mindset-based techniques covered in life coaching with Amanda Davies can help you to establish sustainable routines and make strength training more of a habit. This is useful for individuals who struggle to get started or maintain consistency due to stress, feeling self-conscious, anxious about failure, fatigue or past experiences with exercise.

3. Recovering from illness or injury and needing to return to exercise safely

We have a range of therapies which can be helpful, including:

These therapies all work to support tissue repair, improve mobility and help reduce any pain that might be preventing you from getting moving! Once your body is ready, gradual re-introduction of resistance training and movement can rebuild strength safely.

Resistance training is a powerful foundation for long-term health. It supports strength, metabolic resilience, bone density, brain function and overall vitality at every age. Whether you’re someone who is already training, hoping to start or recovering from injury or illness, targeted support can help make the process safe, effective and sustainable.

Book an appointment with one of our practitioners for personalised advice and treatments plans, to make the most of whatever level of fitness you are currently at and let’s optimise your health and vitality - now and for the future.

Appointments can be made online or by calling our team on 089328 9233.

Reference List

  1. Buchman, A. S., et al. (2022). Association of Muscle Mass With Cognitive Decline in Older Adults. JAMA Network Open, 5(6):e2218943

  2. Sun, Y., et al. (2023). Muscle–Brain Crosstalk in Ageing and Cognitive Decline: The Role of Myokines. Frontiers in Aging Neuroscience, 15:1172214.

  3. Cassilhas, R. C., et al. (2016). Resistance Training Improves Cognition in Elderly Women. Clinical Interventions in Aging, 11:749–754.

  4. Liu-Ambrose, T., & Donaldson, M. (2017). Exercise and the Aging Brain: Resistance Training as a Neuroprotective Strategy. Mayo Clinic Proceedings

  5. Zhao, R., et al. (2017). The Relationship Between Resistance Training and Bone Mass in Older Adults. Osteoporosis International, 28(4):1–16.

  6. Howe, T. E., et al. (2022). Effects of Resistance Training on Bone Mineral Density in Older Adults: Systematic Review and Meta-analysis. Journal of Aging and Physical Activity.

  7. Marín-Cascales, E., et al. (2018). Progressive Resistance Training in Older Adults and Bone Health: A Meta-analysis. Sports Medicine, 48(3):585–600.

  8. Fukumoto, Y., et al. (2015). Association Between Muscle Strength, Function, and Fall Risk in the Elderly. Geriatrics & Gerontology International.

  9. Strasser, B., & Schobersberger, W. (2011). Evidence for Resistance Training as a Treatment for the Metabolic Syndrome. Sports Medicine, 41(3):199–210.

  10. Church, T. S., et al. (2010). Resistance Training and Its Impact on Insulin Sensitivity and Blood Glucose Control. Diabetes Care, 33(12):e150.

  11. Pollock, M. L., et al. (2019). Position Stand: Resistance Training for Older Adults. Journal of Strength and Conditioning Research.

  12. Momma, H., et al. (2022). Association of Resistance Training With Mortality in Adults. British Journal of Sports Medicine, 56(13):755–762.

  13. Fielding, R. A., et al. (2011). Sarcopenia: An Undiagnosed Condition in Older Adults. Journal of the American Medical Directors Association.

  14. Reid, K. F., & Fielding, R. A. (2012). Skeletal Muscle Powers Healthy Aging. Current Opinion in Clinical Nutrition and Metabolic Care, 15(1):12–17.

Ronni Smith
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