Does Strength Training Slow Down Ageing?

“Getting younger” is a bold claim. Nobody turns back the clock. But it’s also true that people who do strength training look and feel more energetic than their peers. There’s no magic behind it – just a few simple mechanisms.

Use it or lose it

From our thirties on, if we do nothing, we lose a little muscle every decade. The loss is slow, so we don’t notice it – until one day squatting down and getting up, putting a suitcase on a shelf or picking up a grandchild becomes hard. Losing muscle also means a slower metabolism, worse posture and a higher risk of falls.

Strength training is the most effective known way to slow this process. And it’s never too late to start: people who begin lifting weights in their sixties and seventies also gain significant strength and muscle mass.

Not just muscle

• Bones: Lifting weights puts load on the bones, and they respond by getting stronger. This is an important protection against osteoporosis, especially for women after menopause.
• Blood sugar: Muscle is the tissue that uses most of the sugar in the blood. More, and more active, muscle means more balanced blood sugar.
• Joints: Strong muscles support the knees, lower back and shoulders. Correctly performed strength training reduces back and knee pain for many people.
• Sleep and mood: Sleep is deeper on the nights after training; regular exercise makes it easier to cope with anxiety and lack of motivation.

Where to start?

The World Health Organization recommends that adults do strength training working all major muscle groups at least two days a week. To start, this is enough:

1. 2–3 days a week, 45–60 minutes per session.
2. One or two exercises each for legs, back, chest and core in every session.
3. 2–3 sets of 8–12 reps for each exercise; the last reps should be challenging without breaking form.
4. Increase the weight or reps very slightly each week.

Machines are a good starting point for beginners because they guide the movement. When you move on to free weights, having a trainer check your technique greatly reduces the risk of injury.

Whatever your age

In our gyms it’s normal to see students in their twenties and retirees in their sixties training side by side. Everyone’s goal is different, but the method is the same: train regularly, progressively and with correct technique. If you have a health condition, remember to consult your doctor before you start.

To start with a programme that suits you, choose your nearest 4x4 location – your first class is on us.