No, You Are Not Too Old to Start Strength Training

Are you a woman who thinks of herself as too old to start strength training?

If this resonates, I understand. After all, you and I grew up in a culture that did not encourage women to lift weights. We were told for years to focus only on cardio. That aerobic workouts were the way to a lean body.

But now the fitness narrative has shifted to telling us that women need to place the priority on building strength to protect our bones and maintain lean muscle mass. Of course, this change in direction is going to make us feel hesitant about picking up weights. I sure was.

So, what does this mean if you are over 60?

The good news: It’s not too late to start strength training

As someone who didn’t begin a dedicated weight training program until I was 65, I can tell you firsthand that your body can still respond.

Your body is incredibly resilient. It is fully capable of building new strength, protecting your bones, and improving your balance at any age. That is good news. And in my opinion, very empowering.

Why the body still responds

Your muscles are smart, living tissue that constantly change, reshape, and grow based on how you use them.

When you challenge your muscles in ways like lifting weights, they adapt by growing stronger and more able to handle that same challenge next time.

If you stop using them, your muscles adapt in reverse to save energy. Through lack of use, muscles become smaller and weaker.

It’s pretty straightforward and makes a lot of sense when you think about it.. Wouldn’t you agree?

Use it or lose it.

How the body adapts

Just like any new skill, there is a learning curve involved with weight training and a process the body goes through to adapt.

1. Learning: Before you can effectively stimulate a muscle, your brain and body must learn how to work together to perform the movement.

• Triggering muscle change: Resistance exercises trigger hormones that repair and grow muscle tissue.

• Skeletal response: Strength training put stress on the skeleton. This mechanical load signals the body to build more bone to withstand the workload.

How the body benefits from strength training

This conversation about it never being too late to start strength training wouldn’t be complete without a reminder about what we gain from lifting weights.

• Weight training pauses and reverses muscle loss that naturally occurs in the aging process

• The heavy loads of lifting stimulate age-related bone growth and reduce the risks of debilitating fractures

• Increased muscle mass raises resting metabolic rate which is key in helping to manage weight

• Strength training turns surrounding muscles into active shock absorbers that will help to alleviate arthritis pain

Core principles for a safe start

1. Start small. Begin with light weights or no weights as you train your brain and your muscles to learn how to work together to do the movements.
   
   
2. Listen to your body: It’s normal to feel discomfort from working a muscle. Sharp pain is a sign that you should stop.
   
   
3. Perfect your form first: How you move matters much more than how much weight you lift. Getting the form right will help avoid injuries down the road.

• Progress Slowly: Increase your weights or repetitions in tiny increments over weeks, not days. Remember the story, “slow and steady wins the race.”
  
  
• Prioritize rest and sleep: It may seem counter-intuitive, but your muscles do not grow during the workouts. They grow when you rest and sleep.

Your body is ready to respond to the challenge of resistance training right now. It doesn’t matter when you start. It only matters that you do start.

Your future self is waiting for you to build a stronger, safer, and more vibrant life. What is one small step you can take today to get started?

Susan Hanshaw is a National Academy of Sports Medicine (NASM) Certified Personal Trainer (NASM-CPT). Susan also holds a Senior Fitness Specialization (SFS).