I’m always preaching about lifting weights and resistance training, but what would actually happen to your body if you just didn’t bother lifting weights after the age of 40? Is it that much of a big deal?
We all know by now that strength training is “good for you,” but what would really happen if you just… didn’t do it?
If you stayed active, walked regularly, maybe did some yoga, pilates or cardio, but never lifted weights or challenged your muscles, what would actually happen to your body?
We also know the body naturally changes as we age which is completely normal, but are you aware strength training is one of the most powerful tools we have to slow down many of those changes?
Without it, a few things tend to happen over time.
The first is muscle loss.
From around our thirties onwards we gradually lose muscle mass each decade, and this process speeds up after about age fifty. This is called sarcopenia. If we are not actively challenging our muscles, the body simply doesn’t have a reason to maintain them.
Less muscle doesn’t just mean feeling weaker. Muscle tissue plays a huge role in metabolism, balance, posture and everyday function. Losing it can make daily tasks feel harder than they used to. Carrying shopping, getting up from the floor, climbing stairs or lifting grandchildren can all start to feel more challenging. We DON’T want this – I’m sure you agree with me. You may think “ah, I’ll be alright when I’m older, I don’t have to worry yet, I’m still fairly young!” – the reality is, it may be you if you don’t start futureproofing your body TODAY!
Another big change happens with bone health.
Our bones respond to load and resistance. When muscles pull on bones during strength exercises, it sends a signal to maintain or even improve bone density. Without that stimulus, bones gradually become weaker and more fragile. This is why resistance training is often recommended as one of the best ways to reduce the risk of osteoporosis as we age. The reality of getting osteoporosis is the high chance of breaking a bone if you fall over, and slower recovery if you do.
Strength training also helps protect our joints.
When the muscles around a joint are strong, they help stabilise and support it. Without that strength, joints can feel less supported, which may contribute to aches, reduced mobility or a greater risk of injury.
Then there is metabolism.
Muscle tissue is more metabolically active than fat. This means that maintaining muscle helps support how your body uses energy. As muscle mass decreases, metabolism can gradually slow down, which is one reason people often find it easier to gain weight as they get older.
Energy levels can also be affected.
Many people assume exercise drains energy, but the opposite is usually true when training is done well. Strength training improves circulation, supports hormonal balance and helps maintain overall physical capacity. Without it, people often find they feel more tired doing everyday activities.
Balance and stability are another piece of the puzzle.
Strength training improves coordination, core stability and proprioception, which is your body’s awareness of where it is in space. This becomes increasingly important with age because it reduces the risk of falls and helps maintain independence.
But maybe one of the the most overlooked benefits is confidence.
When you know your body is strong and capable, it changes how you move through life. You feel more secure and steady in your movements and you trust your body to do more. That confidence absolutely carries into other areas of health and wellbeing.
The encouraging part of all this is that these changes are not inevitable.
Strength training does not have to mean lifting enormous weights or spending hours in the gym. Even two or three sessions a week using dumbbells or bodyweight can make a meaningful difference.
The body adapts to the demands placed on it and when we stop asking our muscles to work, they gradually decline, but when we continue to challenge them, even later in life, the body responds remarkably well.
This is where my online dumbbell strength and conditioning sessions can help you – just contact me to give them a try.