Why Strength Training Is Essential for Muscle Mass and Bone Health - Ben Griffin

As we age, we experience a gradual loss of muscle mass and bone mineral density. This decline can lead to reduced strength, balance issues, increased risk of fractures, and a general lower quality of life. Fortunately, there’s a highly effective way to slow, or even reverse this process… strength training.

Muscle Mass: Use It or Lose It!

After the age of 30, adults can lose up to 5% of muscle mass per decade if they’re inactive. This loss, known as sarcopenia, can impact everything from mobility to metabolism. Regular strength training helps preserve and build muscle tissue by challenging the muscles to adapt and grow stronger. It doesn’t require hours in the gym, just consistent, targeted strength training 2–3 times per week.

Bone Health: Building Density Through Load

Bones respond to stress. When you apply load to them, through resistance training, they adapt by becoming stronger and denser. This is particularly important for preventing osteoporosis, especially in women post-menopause. Strength training has been shown to increase or maintain bone mineral density, especially in areas prone to fracture like the hips, spine, and wrists.

Beyond the Physical

Beyond maintaining physical structure, strength training improves posture, balance, and coordination, reducing the risk of falls and injuries. It also supports mental health, confidence, and longevity.

Time to Get Started

Most of you reading this are probably already attending the gym regularly, but if you’re not, I recommend looking into it. The best way to get started is to hire a coach. They will help you feel comfortable in the gym environment and tailor a program to suit your needs and competency.

In Summary

Strength training is one of the most powerful tools we have for staying strong, mobile, and healthy as we age. Whether you’re 30 or 70, it’s never too late to start and the benefits extend well beyond the gym.