Strength is one of the most valuable forms of insurance we can give our future selves.
As we age, maintaining muscle is about far more than looking toned. It supports balance, bone health, metabolism, mobility and independence, helping us continue to do the things we enjoy for longer. The good news? It is never too late to get stronger.
Research conducted at Karolinska Institutet found that while fitness, strength and muscle endurance starts to decline at age 35, with the decline accelerating over time, adults who became active later in life still improved their physical performance by up to 10 percent.
Maintaining muscle mass and strength matters because muscle is not simply about movement. It helps stabilise joints, supports posture, stores glucose and contributes to metabolic health. Strength also provides a crucial buffer against the physical setbacks that can accompany ageing. A fall, illness or period of inactivity can lead to rapid deconditioning, while a stronger body has greater reserves to draw upon.
This is why the focus of fitness is increasingly shifting from short-term goals to healthspan. The years we spend living well, rather than simply the number of years we live. The aim is not necessarily to become exceptionally strong or lift heavy weights, but to maintain enough strength, power, balance and mobility to remain capable and confident as the decades pass.
“It is never too late to start moving. Our study shows that physical activity can slow the decline in performance, even if it cannot completely stop it. Now we will look for the mechanisms behind why everyone reaches their peak performance at age 35 and why physical activity can slow performance loss but not completely halt it,” says Maria Westerståhl, lecturer at the Department of Laboratory Medicine and lead author of the study.
Why Resistance training is Key
Resistance exercise is one of the most important forms of exercise for healthy longevity because it helps preserve the physical capacities that tend to decline with age particularly muscle strength, power, bone density and functional independence.
For longevity, strength is particularly valuable. Muscle size helps, but the ability to produce force is what allows you to respond when life demands it—lifting a suitcase, catching yourself during a stumble, carrying groceries or rising from a chair.
That’s why a longevity-focused programme shouldn’t just be about cardio or maintaining a slim body. Building and maintaining strength is a form of physical insurance for later life.
You don’t need a gym or complicated equipment; bodyweight exercises, resistance bands, dumbbells and machines can all work. The key is to challenge the muscles regularly. Squats and sit-to-stands strengthen the legs and hips; rows and presses work the upper body; lunges challenge strength and balance; and exercises such as deadlifts train the muscles involved in lifting and bending.
For beginners, two strength sessions a week can provide a solid foundation. Aim to train all the major muscle groups and gradually increase the challenge as your fitness improves. That might mean adding a little weight, increasing repetitions or choosing a more demanding version of an exercise. Consistency matters more than intensity. A manageable routine performed week after week is far more valuable than an ambitious program that quickly becomes unsustainable.
Golden Keys to Longevity Fitness
Balance: Being strong does not automatically mean being stable. Single-leg stands, heel-to-toe walking, step-ups and exercises that challenge your ability to control your body in different positions can help maintain balance. Combining strength and balance is particularly useful as we age because falls become a greater threat to independence.
Mobility: Strong muscles need to work through a useful range of motion, so incorporate movements that maintain flexibility in the hips, ankles, shoulders and spine. Yoga, Pilates, tai chi and dynamic stretching can complement resistance training, but they should be viewed as part of a broader movement routine rather than replacements for strength work.
Walking remains one of the simplest ways to stay active. Regular walking supports cardiovascular fitness and adds valuable movement to the day, while hills, stairs and varied terrain can increase the muscular challenge. Short bursts of activity count, too. If a 45-minute workout feels unrealistic, several five- or 10-minute bouts of movement can be an effective way to break up prolonged sitting and build activity into everyday life.
Recovery is part of getting stronger, too. Muscles adapt between workouts, not during them, making sleep and rest important components of a longevity-focused fitness plan. Rather than chasing exhaustion, aim for progressive challenge followed by adequate recovery. More is not always better.
