Stay Strong, Stay Active: The Benefits of Resistance Exercise for Seniors

As we age, staying active becomes one of the most powerful ways to protect our independence, mobility, and quality of life. While many seniors focus on walking or stretching — both excellent choices — one type of exercise often overlooked is resistance training. For older adults, incorporating resistance exercise (also known as strength training) can be life-changing.

What Is Resistance Exercise?

Resistance exercise involves working your muscles against an external force — such as weights, resistance bands, or even your own body weight. This type of exercise helps strengthen muscles, improve balance, and support joint health.

Why Resistance Training Matters as We Age

1. Preserves Muscle Mass and Strength After age 50, adults can lose up to 1–2% of muscle mass per year if they remain inactive. Studies show an inactive 70-year old male can lose up to 70% of his muscle mass by the age of 75. Strength training helps counteract this process, allowing seniors to maintain strength for daily tasks like climbing stairs, carrying groceries, or getting up from a chair.

2. Protects Bone Health Resistance exercise stimulates bone growth and helps slow bone loss, which is especially important for preventing osteoporosis and reducing fracture risk.

3. Improves Balance and Reduces Fall Risk Stronger muscles and better coordination improve stability — one of the best defenses against falls, a leading cause of injury among older adults.

4. Boosts Metabolism and Supports Weight Control Building lean muscle increases metabolism, helping the body burn calories more efficiently even at rest.

5. Enhances Mood and Cognitive Health Regular resistance training releases endorphins that improve mood and can also support brain health by increasing blood flow and reducing inflammation.

6. Promotes Joint Health and Flexibility When done correctly, resistance exercise strengthens the muscles that support joints, helping reduce pain and improve range of motion — particularly valuable for those managing arthritis or joint stiffness.

Getting Started Safely

Before beginning any new exercise routine, seniors should consult their healthcare provider or chiropractor to ensure it’s safe for their individual needs. Start slowly, focus on proper form, and consider light weights or resistance bands. Working with a trained professional can ensure you get the benefits while avoiding strain or injury.

The Bottom Line

Resistance exercise is not just for athletes — it’s one of the most effective tools seniors have for maintaining strength, mobility, and independence. Combined with chiropractic care, proper nutrition, and regular movement, resistance training can help you stay healthy, active, and strong for years to come.

Dr. Jeffrey C. Smith can help advise a safe resistance exercise program for any senior.