As we move past our 40s, both muscle mass and bone density begin to decline—a shift that can make everyday movements feel a little more uncertain. Things like climbing stairs, gardening, or walking on uneven ground often start to carry an unspoken risk. But there’s a powerful remedy: strength training. Resistance work is not just about building muscle—it’s about building resilience and protecting your future mobility.
A meta-analysis in BMC Geriatrics involving over 7,700 older adults found engaging in regular resistance or mixed training reduced the risk of fall-related fractures by around 26%. The stress you place on bones during exercises like squats or presses sends signals to your skeleton to adapt and reinforce itself—crucial for countering osteoporosis.
And the benefits don’t stop at bones. Falls typically happen when muscles lack strength, balance, or reaction time. Another comprehensive review noted that resistance training significantly enhanced gait speed, knee power, grip strength, and balance. That means not just stronger bones—but a steadier, more confident you.
What this means practically:
More independence, less fear. Feeling strong underpins confidence—whether you're picking up a grandkid or stepping over a curb.
Proactive injury prevention. Strength training helps you stay active and more secure on your feet.
Improved daily life. Better muscle control often means less joint pain and more ease in movement.
Just two to three 30 minute strength sessions per week—using weights, bands, or bodyweight—can provide substantial protection. At Vision Gladesville, we design safe, tailored programs that fit where you’re at—and where you want to go.
References
Zhao R, et al. (2020). Exercise intervention on fall‑related fractures in older adults. BMC Geriatrics. https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01721-6
Tom's Guide (2024). Best Anti-Aging Exercises to Build Muscle and Increase Bone Density. https://www.tomsguide.com/wellness/fitness/over-60-add-these-5-anti-aging-exercises-to-your-routine
NIA. How Can Strength Training Build Healthier Bodies as We Age? https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
