9 Powerful Reasons to Embrace Strength Training After 50

As we grow older, maintaining an active lifestyle becomes increasingly important. One of the most beneficial activities older adults can engage in is strength training. Despite common misconceptions, strength training is not just for bodybuilders and athletes, it’s for everyone at any age, including adults in their second half of life. Today, we know that regular strength training offers immense health benefits, especially for individuals over 50. So, if you’re in your 50s or beyond, here are nine great reasons to add strength training to your routine.

1. Improved Strength and Muscle Mass

Age brings with it natural muscle loss, a process known as sarcopenia. Fortunately, strength training can curb this process, even reversing it by improving strength and muscle mass. This enhanced strength translates into the ability to carry out everyday tasks, such as carrying groceries, climbing stairs, or getting up from a chair quickly.

2. Increased Bone Density

Strength training is a powerful tool to combat the loss of bone density, an issue that increases with age and can lead to osteoporosis. Regular strength training stimulates bone cells, improving bone density and reducing the risk of fractures.

3. Reduced Risk of Falls

Strength training also helps improve balance, coordination, and mobility, reducing the risk of falls—a significant concern for older adults.

4. Prevention and Management of Chronic Health Conditions

Regular strength training can reduce inflammation, lower blood pressure, and improve glucose control, in addition to many other beneficial health effects. Numerous studies suggest that strength training aids in the management and mitigation of several chronic health conditions, such as arthritis, diabetes, and heart disease.

5. Pain Management

Research indicates that strength training can improve physical function and reduce pain in various persistent pain conditions. These include but are not limited to, fibromyalgia, axial spondyloarthritis, osteoarthritis, rheumatoid arthritis, low back pain, and patellofemoral pain.

6. Improved Cognitive Health

Emerging research suggests that regular physical activity, including strength training, can improve cognitive functions in older adults. Strength training may boost memory, attention, and other cognitive abilities while reducing the risk of developing neurodegenerative diseases.

7. Improved Emotional Health

Strength training can also have profound effects on mental health. Regular exercise is known to reduce symptoms of depression and anxiety. It can also boost self-esteem and overall mood, promoting well-being.

8. Better Sleep

Strength training can contribute to better sleep quality. Regular exercise helps regulate sleep patterns, allowing you to fall asleep faster, sleep more profoundly, and wake up less often at night.

9. More Active Engagement in Life’s Joys

Strength training is about more than just health; it’s about living life to its fullest. As your strength improves, you’ll find engaging in the activities you love easier. Perhaps you enjoy golf or tennis, or maybe you love to travel. Maybe you have kids or grandkids who are full of energy. Strength training can give you the physical ability to experience these joys of life entirely.


Incorporating strength training into your routine can be transformative, benefiting every aspect of life. It’s never too late to start, but we understand getting started can be intimidating.

At Treloar, our kinesiologists are experts in helping people become stronger, healthier, and more capable in their everyday lives. If you’d like to start strength training but don’t know where to start, please contact Tavis Bruce at tavisbruce@treloarphysio.com or book an appointment here.

Here’s to strong and healthy aging!

Kinesiologist and Strength and Conditioning Coach Tavis Bruce wrote this article.