Why Strength Training Still Matters Well Into Your 90s

Posted on March 20th, 2018 by Orthopaedic Specialty Group

“Aging is not lost youth, but a new stage of opportunity and strength.”
– Betty Friedan

Getting older is inevitable. As we age, the years of sedentary office work and the wear and tear on
our bodies can become more and more evident. New pain, muscle loss, increased fat storage, higher
blood pressure, and arthritis—all ailments and problems older adults are facing.

Fortunately, for older adults, strength training may be just what the doctor has ordered! According to
the American College of Sports Medicine (ACSM), a regular combination of aerobic exercises and
strength training can help fight or prevent many of the problems we associate with getting older.

In fact, studies have shown that strength training can have immediate benefits for adults well into
their 90’s (and beyond)! Strength training has tremendous health benefits for everyone—not just
young gym-goers.

Too Fragile?

Many seniors citizens may believe that their bodies are simply too fragile to engage in strength
training. For most adults, this is completely untrue—in fact, it is actually just the opposite! Not
engaging your muscles regularly and living a sedentary lifestyle is the reason our bodies eventually
weaken. Regular strength training not only builds muscle, but it actually counteracts the weakness
that usually comes with aging. It is a win-win!

Combating High Blood Pressure

In addition to counteracting the fragility that can come with aging, strength training also can help
combat high blood pressure. Studies have shown that even a moderate resistance training program
can lower blood pressure in elderly patients.

Seniors should aim to engage in strength training for 3 or 4 non-consecutive days a week for optimal
health benefits, but even 1 or 2 times a week will make a difference.

Great for the Mind, too!

Resistance training not only is beneficial to the body, but also the mind. Strength training and
physical activity increase serotonin, the “feel-good” chemical, in the brain. Weightlifting and other
forms of exercise also release endorphins, which makes you happy. There is also evidence that
strength training improves cognitive functioning in older adults. All amazing reasons to pick up the
It is clear that strength training is extremely beneficial, no matter your age.


Any exercise program should be discussed with your doctor, prior to starting, regardless of your
age. Speak with the orthopaedic specialists at Orthopaedic Specialty Group, P.C. for more.