Wouldn’t it be nice if there was something that helped burn fat, reduced the risk of developing disease and facilitated graceful, independent living well into old age?
“Strength training really is the magic formula,” said Brigitte Cutler, a physical therapist in Springfield. Cutler explained that strength training boosts the health and functionality of mitochondria, the tiny organelles in muscle cells that fuel muscle contractions. “The mitochondria are where calories are burned, so the more muscle you have, the more calories you can burn. People think they have to do tons of cardio to lose weight, but adding strength training is truly one of the best ways to achieve it.”
Use it or lose it
The benefits of adding regular resistance training to your weekly routine extend far beyond simply shedding a few pounds.
“A person loses approximately 10% of their muscle mass every 10 years starting at age 21, but if they maintain the muscle they have, they won’t lose it,” Cutler said. “Further muscle loss can be halted by doing some form of strength training at least two to four times a week.”
She said that strength training is one of the biggest indicators that a person will age well without as many comorbidities. It also significantly reduces the risk of falls, a key factor in maintaining independence as we age.
Something clever
Fortunately, strength training can take many forms and doesn’t require hours in the gym pumping iron. Body weight exercises such as squats, lunges and even simply sitting and standing can be effective, especially if you’re just starting out, and require little to no equipment. Other options include resistance bands, which are inexpensive, lightweight tubing that can provide varying degrees of resistance when stretched and offer a gentle, low-impact way to strength train. Adding a weighted vest to your daily walk is another great choice, suggested Cutler.
“Especially for those concerned about osteoporosis, walking with a weighted vest or backpack is great for your body, especially the lower back and hips,” she said. Adding some lunges and a few burpees can transform a simple walk into a full-body workout.
How much and how often
A quick warm-up before starting a resistance workout is important to prevent injury, especially in cold weather. Plan to do five to 10 minutes of a brisk aerobic activity such as jogging in place or jumping jacks and some dynamic movements that target the muscles you’ll be working, such as arm circles or squats.
When it’s time to lift, choose a weight that’s heavy enough to fatigue your muscles after 10 repetitions, Cutler said.
“When you get to the end of those 10 reps, you should feel ready to put that weight down. If you can easily get to 20 then it’s too light, but if you’re struggling to get to 10 and maintain your form, then switch to a lighter weight,” she said.
Plan to do two to three sets of 10 repetitions at least two to four times a week and up to five to six times per week. Allow a full day in between working particular muscle groups to allow those muscles to recover.
Ask the experts
“If you are not sure what to do, ask your doctor to refer you to a physical therapist,” said Cutler. “We all have aches and pains. You don’t have to just guess (how to address it).”
For those new to resistance training, working with an expert who can tailor exercises specifically to your needs and teach proper form is key to getting the most out of your workout. Some people may prefer to learn from a coach and work out at home, while others thrive in a group fitness setting.
David Radwine is a retired chef living in Springfield who added strength training to his weekly routine over 10 years ago. A runner since college, Radwine began making strength training a regular part of his life when he joined a fitness class in 2015 run by trainer Mike Suhadolnik.
“I’d lifted on and off for years, but I got more serious about it when I joined the group,” he said. “I realized that if I make a habit out of it, it works, but if I don’t prioritize it, it won’t. Consistency is paramount.”
Hydrate, warm up and recover
Radwine’s morning routine starts with a huge glass of water with a pinch of salt and minerals and a splash of apple cider to keep hydrated.
“It’s harder to move as you get older, so I spend a lot of time every morning stretching, doing some tai chi-type movements and just jumping around before I even go to the gym,” Radwine said.
Cutler also pointed out that good nutrition cannot be separated from any kind of fitness training. Protein is important, especially if you’re adding resistance training to your routine. She recommends eating a gram of protein per kilogram of body weight.
“Eat some protein with each meal,” said Cutler. “Eggs, cottage cheese, Greek yogurt, nuts and beans are all great ways to get more protein into your diet.”
Check with your medical provider before beginning any new fitness routine and take it slow.
“Lifting too much, too fast, is a common way people end up with injuries,” Cutler said.
As you incorporate strength training into your life, you’ll notice increased muscle mass and improved flexibility and strength over time, as long as you stay consistent.
Ashley Meyer is a Springfield-based writer who is always on the lookout for ways to keep fit and stay active. She’s added long walks with a weighted vest to her routine, much to the delight of her dog, Disco.
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This article appears in Healthy, wealthy and wise 2025.
