When it comes to improving physical health in later life, the best-kept secret isn’t a new supplement or complicated fitness program—it’s strength training, especially light resistance done consistently. While walking and stretching are valuable, muscle strength plays a far greater role in maintaining independence and overall health as we age.

Adults naturally lose muscle mass over time, which can affect balance, joint stability, metabolism, and the ability to perform everyday tasks like climbing stairs or standing up from a chair. The good news is that just two to three short strength-training sessions per week can significantly reduce these risks. Research shows strength training improves balance, increases bone density, reduces arthritis pain, and lowers the risk of falls.

For seniors, strength training doesn’t mean heavy weights or intense gym workouts. Simple bodyweight exercises, resistance bands, or light dumbbells—done slowly and safely—are highly effective. Even 10 to 20 minutes per session can produce meaningful results when done regularly.

An often-overlooked bonus is adding gentle “power” to movements, such as standing up from a chair with intention. This helps preserve reaction time and further reduces fall risk.

In short, small, consistent doses of strength training are one of the most powerful—and underused—tools for healthy aging.

Daria Horbal, BSc. Phm.