Why Strength Training Is Essential for Every Age, Not Just Athletes!
- Siobhan O'Neill
- Oct 13
- 4 min read
When people hear “strength training,” many imagine bodybuilders or elite athletes. But the truth is: strength training is one of the most powerful tools anyone can use to improve health, quality of life, and longevity, regardless of age, gender, or background.
Here’s why strength training deserves a place in everyone’s fitness routine and why at ProjectFit we make it a core piece of our programming.
1. Stronger Muscles = Lower Risk of Early Death
One of the most compelling reasons to lift weights isn’t just about strength or appearance, it’s about lifespan.
A systematic review and meta-analysis found that doing resistance training is associated with a ~15% lower risk of all-cause mortality, as well as reductions in cardiovascular and cancer-related mortality. ResearchGate+2Lippincott Journals+2
Even moderate strength training (vs none) has been linked to a 6% lower risk of all-cause mortality in older adults. PMC
Older adults meeting strength-training guidelines (e.g., twice per week) were found to have a 46% lower odds of death from any cause versus those who did no strength training. Pennsylvania State University
Muscle strength (not just size) is a powerful predictor of survival. Studies show that low strength correlates strongly with increased mortality, even more so than low muscle mass alone. PMC+1
What this means: investing in strength now builds a protective buffer for later years.
2. Preserve Function & Independence as You Age
Strength training does more than help you “lift heavy stuff”, it supports your capacity to live well into old age:
Counteract sarcopenia: As we age, muscle mass and strength decline (a process called sarcopenia). Strength training helps slow, halt, or even reverse this decline. MDPI+1
Reduce fall risk & fractures: Stronger muscles, better balance, and stronger bones all help reduce the chance of falls (a leading cause of injury). PMC+1
Maintain metabolic function: Muscle is metabolically active tissue; the more healthy muscle you have, the better your body handles glucose and insulin. Lippincott Journals+1
Support bone health: Resistance loads bones, stimulating adaptation and helping slow bone density loss. This is especially important in midlife and older age. Lippincott Journals+1
Improve daily life: Simple tasks (climbing stairs, carrying groceries, standing from a chair) get easier when you’re stronger.
In short, strength training helps you age with autonomy, mobility, and confidence.
3. Beyond Strength: Disease Prevention & Health Benefits
Strength training’s value isn't limited to muscles and bones, it influences many systems in your body:
Cardiovascular & metabolic health: Resistance training is linked to lower risks of heart disease, type 2 diabetes, and metabolic syndrome. Harvard Health+2Lippincott Journals+2
Reduced mortality risk from chronic disease: Meta-analyses find 10–17% lower risk of mortality from various causes in people who do muscle-strengthening activity vs those who don’t. British Journal of Sports Medicine+2Harvard Chan School of Public Health+2
Mental health & cognitive effects: Regular resistance training is associated with improved mood, reduced depression symptoms, and better brain health (though it’s not a substitute for medical care when needed). Lippincott Journals+1
4. Strength Training Is for Everyone, Not Just the “Strong”
One of the biggest myths is: “You have to be fit or strong already to lift weights.” That’s not true.
People in their 60s, 70s, and beyond still respond well to resistance training. Improvements in strength are possible at nearly every age. PMC+2Lippincott Journals+2
Because strength is such a strong predictor of health, even basic strength training programs help people who are just starting with fitness or who have spent years sedentary.
You don’t need to lift extremely heavy weights from day one. Form, consistency, progressive overload (small increases over time), and safety are more important.
At ProjectFit, we scale every program to the individual, ensuring technique first, then gradual progression.
5. How to Apply This in Your Life
Here are practical guidelines to make strength training part of your or your clients’ long-term strategy:
✅ Start simple and consistent
Aim for 2 sessions per week for full-body strength to begin.
Use accessible movements (squats, push-ups, rows, deadlifts, etc.) with proper technique.
Focus on progressive overload; adding small weight (5-10%) or reps over time.
✅ Balance strength with variety
Combine resistance work with aerobic activity (walking, rowing, cycling). The synergy is powerful. Stronger by Science+2PMC+2
Include mobility and flexibility work to maintain joint health.
✅ Monitor volume & recovery
Be aware not to overdo it. The evidence suggests too much resistance work may not continue to yield additional benefit (and could even be counterproductive). Find the sweet spot of an effort of 7-8/10 with a few reps left in the tank. Stronger by Science+1
Rest, sleep, nutrition, and stress management all influence how well strength gains are retained.
✅ Track progress beyond the mirror
Use strength markers (e.g. how much you can lift), performance (e.g. how many reps), and functional ability (how you feel doing everyday tasks).
Retest periodically (every 6–8 weeks) to celebrate gains and adjust programming.
Strength training isn't just for athletes or bodybuilders, it's a foundational tool for health, resilience, and longevity. The science shows that those who lift are less likely to die prematurely, more likely to maintain independence as they age, and more equipped to face life’s physical demands with confidence.
If you want to build strength in a safe, progressive, and effective way (whether you’re new to the gym or looking to get back into training) we’d love to help you start (or restart) that journey.
At ProjectFit, every program is built with technique, consistency, and health in mind.
Book a free intro session here and we will get in contact and get you started on your journey!
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