Your Cart is Empty
Take our quiz and find which supplements your body is craving.
Written by Chris Bellanger, BHSc in Nutritional Medicine
As we learn more about the science behind and possibility of increased longevity, we become more empowered to incorporate the many small yet significant actions that can enhance our lifespan into our daily routines.
One very simple but potent way to enhance longevity is to lift weights. Research consistently shows that maintaining muscle mass is integral to extending one's health span—the period of life spent in good health, free from chronic diseases and disabilities.
Strength training improves muscle mass and strength and contributes to better metabolic health, brain function, and overall vitality, making it a critical component in the pursuit of a longer, healthier life.
This article delves into the science behind weight training's impact on aging, offering insight into how this simple yet powerful activity can help combat sarcopenia and promote a longer, more independent life.
Muscle strength and power are strongly associated with greater life expectancy, according to numerous studies. (1, 2) Conversely, muscle loss in older age, or sarcopenia, is associated with decreased mobility leading to increased bone fractures from falling, lowered immune function, reduced metabolic health, impaired cognitive function, and decreased vitality. (3, 5)
The reasons for our tendency to lose strength and muscle mass as we age are attributed to a range of interrelated factors, such as:
Decreased physical activity (3, 5, 7)
Inadequate dietary protein intake (3, 4, 5, 6)
Chronic inflammation and oxidative stress (5, 7)
Reduced mitochondrial function (6)
Low vitamin D (4, 6)
Weight training, especially combined with increased nutrition, helps counteract this muscle loss, providing numerous health benefits, and helping to preserve functional independence as we age. (5, 6, 8, 9)
In one of numerous studies, resistance training in seniors was found to preserve muscle mass and improve functional resilience effectively. (8, 9) Participants who engaged in regular weight training experienced significant gains in strength and muscle size compared to non-exercising peers, indicating that age-related muscle decline is not inevitable with the right interventions. (8, 9)
Enhanced Mobility and Balance Equals Reduced Falling
By engaging in weight training exercises, older adults can also improve functional abilities, such as improved stability and balance, which are crucial for preventing falls—one of the most common and serious risks facing older adults. Strong muscles support joint stability and better coordination, reducing the likelihood of accidents that can result in significant injuries, such as hip fractures. (10)
Muscle tissue is metabolically active, meaning it requires more energy (calories) at rest compared to fat tissue. This heightened energy demand can improve basal metabolic rate (BMR), helping enhance insulin sensitivity and regulate blood glucose levels more efficiently, contributing to better weight management, and reduced risk of developing type 2 diabetes. (11, 12)
In fact, skeletal muscle is the primary site for insulin-mediated glucose uptake; thus, when muscle mass increases, there is an upregulation of glucose transporter type 4 (GLUT4) receptors, facilitating the efficient uptake of glucose into cells. (11, 12)
Additionally, weight training contributes to favorable body composition changes, lowering visceral fat—a key risk factor for cardiovascular diseases. Cardiovascular health is often improved through a combination of increased aerobic capacity and enhanced lipid profiles, both of which can help prevent heart disease, a major health issue as people age. (11, 12)
Muscles are not only mechanical entities but also endocrine organs that secrete myokines—cytokines and other peptides that have autocrine, paracrine, and endocrine effects. These myokines, such as IL-6, IL-15, and brain-derived neurotrophic factor (BDNF), are released during muscle contraction and contribute to several health benefits: (13, 14)
IL-6 can have anti-inflammatory effects, offsetting the chronic inflammation often associated with aging and various diseases. (13, 14)
BDNF supports brain health, aiding in neurogenesis and cognitive function and potentially mitigating the risk of neurodegenerative conditions. (13, 14)
Increased muscle mass facilitates better lipid metabolism by promoting lipolysis (the breakdown of fats) and oxidation of free fatty acids. This not only supports maintaining healthy cholesterol levels but also reduces the accumulation of harmful visceral fat, which is closely linked to cardiovascular diseases. (11)
Maintaining muscle mass becomes increasingly important for overall health and mobility as we age. Fortunately, several strategies exist to help preserve and even build muscle as we age. This section will explore the most effective methods for preserving muscle as we age.
Our bodies are meant to move things, with DNA activation seen in response to resistance training, resulting in increased muscle protein synthesis. Additional benefits of strength training include reduced inflammation and muscle fat, enhanced muscle quality, and improved neuromuscular activity. (3)
Higher protein intake is associated with increased muscle, and reduced muscle loss, as well as frailty in older age. (3, 5, 6)Aim for around 1.6-2 grams of protein per kilogram of body weight daily. While eating a little more protein per meal is shown to enhance protein synthesis, particularly those sources higher in leucine, you still want to consume it throughout the day, particularly after exercise. (5, 6)
Deficiency of several key nutrients can contribute to sarcopenia. Here is a brief summary of the most evidence-based supplements to consider for supporting the restoration of lost strength and muscle tissue:
Creatine, most of which comes from red meat and seafood, is mainly stored in muscles, where it is rapidly available to provide anaerobic energy needs, particularly during injury and ischemia, or loss of blood flow. It activates muscle protein synthesis pathways, and protects against mitochondrial damage from oxidative stress, thus reducing muscle damage and inflammation. (4, 5) Creatine supplementation can help to increase muscle strength, muscle mass, and muscular adaptive response to training in seniors. (5)
Vitamin D: Playing a key role in regulating many biological processes relevant to sarcopenia, vitamin D deficiency is strongly correlated with loss of muscle protein, impaired mitochondrial function, and increased fat accumulation in muscle tissue. (4, 5)
Omega 3 fatty acids: Loss of skeletal muscle involves inflammation, which the essential fats EPA and DHA help to attenuate, while additionally promoting the growth of new mitochondria and inhibiting muscle protein degradation. Additionally, dietary omega-3 fatty acids are negatively associated with sarcopenia in numerous studies. (5, 7)
Rest and recovery are just as important as the workouts themselves. Muscles grow and repair during rest periods. Ensuring sufficient sleep and appropriate days off between intense sessions is vital in preventing overtraining and promoting muscle development. Hydration is also very important and often neglected in seniors who frequently experience impaired thirst signals.
Discover a more detailed description of the most evidence-based exercise recovery methods.
1.Start Small: Initiating your weight training with bodyweight exercises lays a strong foundation. Exercises such as squats, push-ups, and planks build muscle endurance and stability.
2. Prioritize Technique: To avoid injury, emphasize proper form over the amount of weight lifted. Beginners should consider starting with lighter weights and seek guidance from trainers to ensure they’re using the correct technique.
3.Gradual Progression: Incrementally increase the weights and intensity of workouts to continue pushing your muscles to adapt and grow. Set realistic goals that challenge you but remain achievable.
4. Consistent Routine: Aim for at least two to three training sessions per week. Consistency is critical for long-term results, and alternating muscle groups can provide necessary rest periods.
5. Balance Is Essential: Incorporate exercises targeting all major muscle groups—legs, back, chest, shoulders, arms, and core. This balanced approach prevents muscular imbalances and strengthens all areas of the body.
6. Compound Movements: These exercises, such as deadlifts, squats, and bench presses, engage large portions of the body, facilitating greater muscle stimulation and strength gains. A study published in the Journal of Strength and Conditioning Research highlighted the effectiveness of compound movements in increasing muscular hypertrophy more efficiently than isolation exercises.
Incorporating weight training into your routine is one of the most effective ways to preserve muscle mass, enhance strength, and promote overall well-being as you age. The benefits of resistance training extend far beyond mere muscle building, improving mobility, balance, metabolic health, and even cognitive function.
By focusing on proper nutrition, recovery, and a consistent weight training regimen, individuals can successfully counteract the effects of sarcopenia and age-related decline, helping to ensure a longer, healthier life free from the constraints of frailty and chronic disease. With the right approach, it is never too late to start building strength for a better tomorrow.
Discover our Mobility & Energy Powerhouse collection to support your weight training journey, enhance performance, and protect your muscles and bones.
Srikanthan, P., & Karlamangla, A. S. (2014). Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine, 127(6), 547–553. https://doi.org/10.1016/j.amjmed.2014.02.007
Lambert, C. (2022). Strength as a Predictor of Longevity: Compelling Evidence. Journal of Men S Health, 18(5), 1. https://doi.org/10.31083/j.jomh1805113
Strasser, B., Volaklis, K., Fuchs, D., & Burtscher, M. (2018). Role of Dietary Protein and Muscular Fitness on Longevity and Aging. Aging and Disease, 9(1), 119. https://doi.org/10.14336/ad.2017.0202
Jang, Y. J. (2022). The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements. Journal of Microbiology and Biotechnology, 33(2), 143–150. https://doi.org/10.4014/jmb.2210.10014
Liu, S., Zhang, L., & Li, S. (2023). Advances in nutritional supplementation for sarcopenia management. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1189522
He, W., Connolly, E. D., Cross, H. R., & Wu, G. (2024). Dietary protein and amino acid intakes for mitigating sarcopenia in humans. Critical Reviews in Food Science and Nutrition, 1–24. https://doi.org/10.1080/10408398.2024.2348549
Damanti, S., Senini, E., De Lorenzo, R., Merolla, A., Santoro, S., Festorazzi, C., Messina, M., Vitali, G., Sciorati, C., & Rovere-Querini, P. (2024). Acute Sarcopenia: Mechanisms and Management. Nutrients, 16(20), 3428. https://doi.org/10.3390/nu16203428
Beckwée, D., Delaere, A., Aelbrecht, S., Baert, V., Beaudart, C., Bruyere, O., De Saint-Hubert, M., & Bautmans, I. (2019). Exercise Interventions for the Prevention and Treatment of Sarcopenia. A Systematic Umbrella Review. The Journal of Nutrition Health & Aging, 23(6), 494–502. https://doi.org/10.1007/s12603-019-1196-8
Shen, Y., Shi, Q., Nong, K., Li, S., Yue, J., Huang, J., Dong, B., Beauchamp, M., & Hao, Q. (2023). Exercise for sarcopenia in older people: A systematic review and network meta‐analysis. Journal of Cachexia Sarcopenia and Muscle, 14(3), 1199–1211. https://doi.org/10.1002/jcsm.13225
Ponzano, M., Rodrigues, I. B., Hosseini, Z., Ashe, M. C., Butt, D. A., Chilibeck, P. D., Stapleton, J., Thabane, L., Wark, J. D., & Giangregorio, L. M. (2020). Progressive Resistance Training for Improving Health-Related Outcomes in People at Risk of Fracture: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Physical Therapy, 101(2). https://doi.org/10.1093/ptj/pzaa221
Myers, J., Kokkinos, P., & Nyelin, E. (2019). Physical Activity, Cardiorespiratory Fitness, and the Metabolic Syndrome. Nutrients, 11(7), 1652. https://doi.org/10.3390/nu11071652
Park, D. Y., Lee, O., Lee, Y. H., Lee, C. G., & Kim, Y. S. (2024b). Relationship between Change in Physical Activity and Risk of Metabolic Syndrome: A Prospective Cohort Study. Journal of Obesity & Metabolic Syndrome, 33(2), 121–132. https://doi.org/10.7570/jomes24007
Zunner, B. E. M., Wachsmuth, N. B., Eckstein, M. L., Scherl, L., Schierbauer, J. R., Haupt, S., Stumpf, C., Reusch, L., & Moser, O. (2022). Myokines and Resistance Training: A Narrative Review. International Journal of Molecular Sciences, 23(7), 3501. https://doi.org/10.3390/ijms23073501
Explore the remarkable health benefits of medicinal mushrooms like Lion’s Mane, Turkey Tail, Chaga, and Reishi. These superplants support immune function, reduce inflammation, and boost brain health. Learn about Amandean's Brain Health supplement, combining Lion’s Mane, Magtein, and Alpha-GPC for optimal cognitive performance.
Unlock your brain’s full potential with Amandean’s Brain Health Supplement. Packed with Magnesium L-threonate (Magtein), Lion’s Mane Mushroom, and Alpha-GPC, this formula enhances memory, focus, mood, and cognitive longevity.
Green workouts are an eco-friendly approach to fitness that enhances both mental and physical health. This guide explores how outdoor exercise and nature’s benefits can boost your well-being while supporting sustainability. Discover how easy it is to integrate green exercise into your routine, whether in the city or countryside.