Rachel Tavel PT, DPT, CSCS
Wed, August 12, 2026 at 11:13 PM UTC
Aging gracefully isn’t just about staying active; it’s about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you’ve never lifted a weight before, it’s never too late to start
“Weight training is the fountain of youth,” says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. “Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.” Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls
On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer’s and dementia, according to a 2023 study published inFrontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body’s best tool to promote resilience, energy, and independence through the aging process
Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. (For some additional guidance, try our Strong After 50 four-week plan!)
Remember: Building a strength training routine doesn’t have to be complicated—it just needs to be consistent. “Start small, build gradually, and stick with it,” says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced
Progress takes time, so be patient. “Results usually show in six to eight weeks,” Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you
For more, try our Strong After 50 Workout Plan
Tips From Real Women Who Lift Weights
Need some inspiration to get started? Weight lifting later in life doesn’t come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys:
Marilynn Larkin says not to let fear or self-consciousness hold you back. “Feel your fear, then go through it,” she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. “[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.”
Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. “Little by little, these small steps lead to big changes,” she previously told WH,after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. “Instead of letting negativity and thoughts like ‘I can’t’ creep in, I focus on getting stronger, physically and mentally. It works.”
Michelle Alber says don’t wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. “There is never a ‘perfect’ time to start or a ‘right’ time to do anything,” she previously told WH. “Was it hard to make major lifestyle changes at 65? Yes! But it’s about choosing your ‘hard’ and taking control of your life.”
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