Strength training: Why it’s important for healthy aging and injury prevention
When you think of exercise and physical activity, do you picture running, biking, walking, dancing, swimming or pickleball?
While these types of cardio exercise are good for your health, you may not realize how strength training can help your body, no matter your age. Or you may know about the benefits of strength training and want to try it but are worried about how to get started without getting hurt.
According to Evan Snyder, PT, DPT, NASM-CPT, physical therapist and outpatient therapy supervisor at Main Line Health Devon, strength training is one of the best things you can do for your long-term health.
"Strength training is for everyone," says Snyder. "It is never too early or too late to start. Find a form of strength training you enjoy and start getting stronger."
What is strength training
Strength training is any exercise that makes your muscles work against resistance. This is why you may also hear it called resistance training.
"Resistance training and strength training are essentially the same thing," says Snyder. "Usually, we're using resistance to build strength beyond what our body weight alone provides."
That resistance can come from:
- Dumbbells
- Barbells
- Weight machines
- Resistance bands
- Body weight exercises such as squats, lunges and pushups
What are the benefits of strength training
The advantages of strength training include:
- Increased strength
- Better balance and stability
- More muscle mass, reversing muscle loss during aging
- Stronger bones, reducing chance of fractures
- Support for maintaining a healthy weight
- Enhanced joint flexibility
- Eased symptoms of arthritis
- Reduced risk of falls
- Help maintaining independence and mobility while aging
- Lowered risk of heart disease, diabetes and other chronic conditions
- Improved confidence/self-esteem
"Strength training not only helps your physical health but may also help your mental health by easing stress, reducing symptoms of depression and increasing your self-worth," says Snyder. "It's a crucial part of your exercise routine at any age, but as you get older, it becomes even more essential to preventing injuries."
For women, strength training can be particularly beneficial.
"Strength training is very important for women, especially as they age," says Snyder. "It can help support bone health and reduce risks associated with osteoporosis and falls."
Why isn't cardio enough
Cardio exercise is excellent for your heart and lungs. Walking, running, cycling and swimming all provide important health benefits. But cardio and strength training serve different purposes.
"Cardio is focused on the heart and lungs. You can think of it as strength training for your heart. Our muscles require gradually increasing resistance to get stronger. Most cardio exercises don't provide enough of that resistance," says Snyder.
The healthiest fitness routines often include both cardio and strength training.
Common strength training mistakes
One of the biggest reasons people get frustrated or injured is that they try to do too much too quickly.
According to Snyder, the most common mistakes include:
Not learning proper technique
Good form helps you train the right muscles and lowers your risk of injury.
Doing too much too fast
It's natural to feel motivated when starting a new routine. But increasing weight, intensity or workout frequency too quickly can lead to setbacks.
Ignoring certain muscle groups
A balanced strength program should work the entire body, not just the muscles you can easily see in the mirror.
"Make it a goal to exercise all of your major muscle groups at least twice a week, but don't focus on the same muscle groups two days in a row," says Snyder.
How to get started with strength/resistance training
If strength training feels intimidating, start simple.
For beginners, Snyder often recommends:
- Beginning with body weight exercises
- Using machines before free weights
- Learning proper movement patterns first, even for simple exercises like arm curls, squats and kicks
- Gradually increasing resistance over time
- Focusing on consistency rather than intensity
"Machines are often a great starting point because they provide built-in support," says Snyder. "As people become more comfortable, they can progress to dumbbells and barbells."
If possible, book a few sessions with a personal trainer or attend some fitness classes (many of which are inexpensive or free at Main Line Health, community centers or senior centers).
Perhaps most importantly:
"Find something you enjoy. Building strength takes time. If you enjoy what you're doing, you're more likely to stick with it," explains Snyder.
Should you exercise at home or work with a professional
Many people can safely start with basic body weight exercises at home.
Good beginner options include:
- Squats
- Sit-to-stands from a chair
- Wall pushups
- Step-ups
- Lunges
- Glute bridges
However, it may be time to seek professional guidance if:
- Movements feel painful
- One side feels significantly stronger than the other
- You notice tightness or restrictions during movement
- You're unsure about proper form
- You've never done strength training before
"If you've never done resistance training, I always recommend at least a few sessions with a physical therapist or other professional," says Snyder. "That can help minimize injury risk and make sure you're starting appropriately."
When should you consider physical therapy (PT)
While many people seek physical therapy after an injury, illness or surgery, physical therapists can also help identify movement limitations, muscle imbalances and other issues that may affect your ability to exercise or do resistance training safely.
Signs you may benefit from an evaluation with a physical therapist:
- Exercise hurts instead of feeling challenging
- Previous injuries or recurring aches are affecting workouts
- Difficulty performing specific movements
- One side of your body feels weaker than the other
- Significant tightness in a joint or muscle
"Physical therapy can help determine whether your body needs specific exercises before beginning a strength training program," says Snyder. "Treatment plans can be tailored to each person's goals and needs, whether that is hands-on techniques, specific corrective exercises or the frequency that people need to attend."
What to expect from a PT evaluation
A true PT evaluation will consist of:
- Movement observation
- Measuring range of motion
- Strength assessment
- Techniques typically focused on a specific concern
This will take place after someone has already talked to another healthcare professional. As Snyder explains, "at Main Line Health, we can help with general injury and movement concerns as long as you have a referral or prescription."
If you have a prescription for PT, you can call 484-596-5000 to schedule a PT evaluation at Main Line Health.
What are examples of resistance exercises?
Examples exercises include:
- Squats
- Lunges
- Pushups
- Rows
- Chest press
- Deadlifts
- Resistance band exercises
- Machine-based exercises
How can I strength train safely?
Staying safe is an important part of any exercise plan, including strength training. This is especially true if you're new to the strength training world.
As you work to build your muscle strength, keep these safety tips in mind:
- Start slowly and add on more weight when you feel comfortable
- Don't hold your breath as you exercise
- Breathe out when you push or lift and breathe in when you relax
- If you're unsure how to do a specific exercise, don't guess. Talk to your healthcare provider or an exercise professional for guidance.
How often should I strength train?
Am I too old to start?
No. People can improve strength, balance and function at nearly any age.
Using resources, such as what's recommended in this U.S. Centers for Disease Control and Prevention (CDC) guide to growing stronger, and taking your time, allows you to incorporate strength and resistance training more easily into your daily life.
Is strength training safe for women?
Yes. One common myth is that lifting weights will automatically make women look bulky.
"I hear that concern frequently," says Snyder. "In reality, it can be difficult for most people to become overly muscular, even when they're trying to do so."
Instead, women benefit from strength training by maintaining bone density, reducing their risk of osteoporosis, decreasing fall risk and supporting healthy aging. It can be especially helpful during menopause, as resistance training may help women offset the loss of muscle mass and the increases in visceral fat that come with changes in hormones.
If building excessive muscle is a concern, working with a trained professional can help create a program aligned with your goals.
Ready to begin resistance training
If you're experiencing movement restrictions, muscle imbalances or pain that is making exercise difficult, the outpatient physical therapy team at Main Line Health Devon can help evaluate your needs and create a personalized plan.
To schedule a physical therapy evaluation, call 484.596.5000.
Please note that a referral or prescription is currently required for physical therapy services at Main Line Health.
Strength training is one of the best investments you can make in your future health. Whether you're looking to stay active, build confidence, maintain independence or reduce injury risk, getting stronger today can help you keep doing the things you love tomorrow.
Next steps
Learn more about physical rehabilitation at Main Line Health.
Related posts
Wearable devices to monitor your heart health
Content you want, delivered to your inbox
Want to get the latest health and wellness articles delivered right to your inbox?
Subscribe to the Well Ahead Newsletter.
