Strong After Forty

From around our thirties and forties, muscle mass and strength decline gradually if we don't train them — a process called sarcopenia when it becomes significant. Power (the ability to produce force quickly) declines even faster. Bone density follows a similar path, especially in women after menopause. Left unchecked, these changes lead to slower walking, difficulty climbing stairs, falls, fractures and loss of independence.

The encouraging part: all of these respond to training at any age. Studies in older adults, including people in their eighties and nineties, have shown meaningful gains in strength and function from progressive resistance training.

What strength training offers after forty

Muscle is like a retirement fund: the more you build and protect before you need it, the more comfortably you'll live later.

Before You Start

See your doctor if you:

• Have heart disease, high blood pressure, diabetes, kidney disease or another chronic condition.

• Have chest pain, breathlessness or dizziness on exertion.

• Have osteoporosis, a history of fractures, or joint replacements.

• Take medicines that affect heart rate, blood pressure or blood sugar.

• Have been inactive for a long time and plan to begin vigorous exercise.