Ageing is often painted as a slow decline – aches, stiffness, fatigue, and the steady loss of strength feel almost inevitable after 50. But what if much of that narrative is simply a myth? The truth is you don’t have to surrender to the limits of age. With the right approach to resistance training and recovery, it’s possible to stay strong and mobile well into your later years. In this blog, sports therapist Ari Marsden breaks down how targeted exercise and mindful recovery can not only preserve your body but help you thrive beyond 50.
Strength, mobility, and recovery: redefining what it means to age well
Growing old is just one of those things that is inevitable. Aches and pains, muscle loss, fatigue, slower movement and feeling stiff – we all know what’s coming and think there is nothing we can do to stop it. However, what if I told you that many of the fearmongering ‘symptoms’ we accept with old age are in fact a myth. That there are ways to continue feeling fit and active, even as we dive deeper into our twilight years.
The answer is resistance training and recovery – the ultimate auxiliary to feeling sharp and healthy well beyond 50. ‘Resistance training’ just means any exercise that targets building muscle strength and endurance, named so because it involves working your muscles against a weight or ‘resisting’ force. Examples of resistance training exercises include bodyweight movements such as push-ups or squats, as well as exercises using weights or gym machines. If these sound too intensive, lighter exercises such as wall push ups, calf raises and sit-to-stands are also ideal forms of resistance training for seniors.
In this blog, we aim to prove that age is just a number, and that many of the mobility issues supposedly intrinsic to old age can in fact be combatted through following a well-maintained training regime. It is one of the exercise groups if you want to feel fitter in old age, and here are some of our best reasons why:
Muscle matters: combatting age-related muscle loss
As we grow older, we naturally experience accelerated muscle atrophy. After the age of 30, we lose around 3–8% of our muscle mass per decade, and this rate can double after 60. This process is known as sarcopenia, or age-related muscle loss. Because of this, looking after our muscles is important because they control most our body’s mobility and function. Maintaining good muscle strength is crucial because it helps support posture and makes walking feel more natural. It keeps the body aligned and reduces stiffness to drastically improve our overall mobility. Without strong muscles in old age, we might struggle to carry out simple tasks such as climbing stairs or going for long walks. We might even struggle to move around the house safely. Most of us would prefer not to rely on others for carrying out ordinary everyday tasks, and so resistance training is essential if we want to stay independent and mobile for as long as possible.
We typically lead a more sedentary life past 50 and so weight gain is a more prevalent issue. This can be particularly dangerous when considering the harmful visceral fat which can collect deep around our vital organs. Hormonal changes that occur during menopause may also add to this whereby subcutaneous fat converts to visceral fat. This visceral fat can increase the risk of heart disease, type 2 diabetes, certain cancers and even dementia. During old age, it is not only easier to gain visceral fat, but it is also much harder to lose it. To minimise these risks, sticking to a routine of resistance training to keep our muscles strong helps protect our metabolism working at a healthy rate.
Muscle mass also dictates how the body expends energy. For instance, the more muscle we have, the more efficient our metabolism becomes. Resistance training helps build muscle which in turn helps our bodies to break down food for energy rather than storing it as fat. If we lose this muscle mass, then this means our metabolic rate decreases. Then we are then burning fewer calories while performing our same routine of daily activities.
Stronger bones, safer movement
Another benefit of resistance training is that it helps to maintain sturdy bone health (which is particularly useful when it comes to preventing osteoporosis). It stimulates the body to produce bone-forming cells that can help build denser and stronger bones. This not only reduces the risk of osteoporosis but also lowers the chance of fractures if we should ever fall or have an accident. More robust bones offer greater protection, especially in vulnerable areas such as the hips, wrists, and spine.
Mental health benefits of exercise
Resistance training can also dramatically improve mental health. By carrying out even the simplest exercises, our brains can incite wonders by sending a rush of hormones throughout the body such as endorphins, endocannabinoids, dopamine, testosterone, growth hormone, cortisol, and epinephrine/norepinephrine. This positive bombardment of salutary hormones offers health benefits such as reduced stress, improved mood, boosted self-esteem, and enhanced cognitive function.
And what is even better, is that the more we exercise, the more conducive this is to be wanting to do more exercise. It is a positive cycle whereby the more energised we feel, the more inclined we feel to eat better and stay active. Ultimately, an improved sense of well-being will naturally foster an increase in motivation to keep the ball rolling.
After highlighting some of the life-changing benefits offered by resistance training, we must also emphasise how important recovery is. An overworked body can be just as limiting to our mobility as one underworked, and we must give our muscles time to grow and recover so they can rebuild to become stronger and more prepared for the next workout session.
Feeling sore after a workout is nothing to worry about and is typically an indication that you have engaged in sufficient exercise. What I can vouch for personally, is that once you get into the habit of regular exercise, these aches and pains soon start to become enjoyable as they are physical evidence of hard work and progression. These pains, however, should still be respected as the body demanding a few days’ rest, and combined with sensible nutrition – these are two essential aspects of recovery that cannot be ignored.
The ‘non-negotiables’ of recovery
These are what we consider to be the ‘non-negotiables’ of recovery:
Sleep: A step that absolutely must be respected, sleep is when our bodies do most of their recovery work. Quality sleep helps with tissue repair, restores energy and helps regulate hormones. Aim for 7-9 hours each night.
Nutrition: The food we eat plays an essential role in recovery. Protein is important post-resistance training as it provides the necessary building blocks for our muscles to grow and recover adequately.
Stress management: Chronic stress places strain on the body and can slow down recovery. High stress levels increase inflammation, disrupt sleep and hormone balance. Simple practices like deep breathing, walking in nature or journaling can help manage stress.
Mobility and stretching: Mobility work and gentle stretching will keep our joints healthy and muscles flexible. They also reduce the risk of injury and support better movement patterns in your training. Just a few minutes each day can make a noticeable difference.
Active recovery days: ‘Rest’ doesn’t mean staying sedentary. Active recovery can include low-intensity activities like walking, swimming or yoga which promote blood flow and help muscles recover without adding any extra strain. Because we do not want the body being overworked in case of injury, recovery days should be respected as much as workout days.
The non-negotiables of recovery
Growing old doesn’t mean having to bow down to the mythically debilitating conditions of old age. We are in fact capable of staying active and mobile for much longer than we think, and there is never a point where it is too late to get started. Really, it is about finding the right level of intensity and the right exercises to suit your daily routine and physical condition. Even small steps can make a difference, so long as you can make it consistent and stay motivated. By building and maintaining muscle, supporting your bones, improving your metabolism and taking care of your mental wellbeing, you are setting yourself up not just to age well, but to thrive.
This is just a brief overview of what you can do to aid fitness and recovery in old age. If you are interested in finding out more then please speak to any of the Marsden Health team for further information.
Written by Ari Marsden, Sports Therapist
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