Lifting weights and other forms of strength training can help people stay healthier as they age, according to health experts, who say it offers benefits beyond those of other exercise.
All exercise helps people live longer, but strength training is particularly valuable in helping them live better, supporting mobility and independence later in life.
From middle age onwards, people gradually lose muscle mass and strength, a process that can increase the risk of falls, frailty and difficulty with everyday tasks.
Resistance exercise can slow and even partly reverse that decline, while also supporting bone density, balance and joint health.
“Strength is what lets you carry the shopping, climb the stairs and get up from a chair. It is worth protecting at any age.”
UK health guidance recommends that adults do activities to strengthen their muscles on at least two days a week, alongside regular aerobic exercise.
Experts say people do not need to join a gym to get started, as body-weight exercises such as squats, wall press-ups and step-ups can be done at home.
Beginners are advised to start slowly, focus on good technique and increase the challenge gradually as they become stronger.
Those with existing health conditions or injuries are encouraged to seek advice from a doctor or qualified trainer before beginning a new routine.
Studies have linked regular strength training to a lower risk of a range of conditions, including type 2 diabetes and heart disease. It can also help with weight management, since muscle tissue uses more energy than fat, and has been associated with improvements in mood, sleep quality and confidence.
Researchers say it is never too late to start, with benefits seen even among people who take up strength training in their seventies and eighties.
