Finding Strength Now: How Building Muscle Supports Longevity
Why This Year’s Word is So Important
Every January, I pick a word or phrase to set the tone for the year—a theme to guide my goals and intentions. It’s like creating a personal mantra that I keep close, often engraved on a silver bangle. Over the years, these bracelets have carried reminders like: Be Grateful to Everyone (a Buddhist saying), Discernment, Fuck 2020 (because, well, you know…), and Wholehearted (thanks to Brené Brown).
This current year, my word is “strength.” In a nod to minimalism, I skipped the bracelet but fully embraced the word. One major step I took? I started working with a personal trainer to build muscle and enhance my physical and mental strength.
The Importance of Strength as We Age
Building Muscle for Longevity
As we age, maintaining muscle mass becomes essential for healthy aging and longevity. This is more than just about aesthetics; it’s about creating a strong foundation for overall health. Sarcopenia, the age-related loss of muscle mass, can lead to an increased risk of falls, fractures, and longer recovery times. Strength training is a powerful tool to combat this decline.
Benefits of Strength Training for Older Adults
Supports Bone Health: Muscle strength supports bone density, reducing the risk of osteoporosis and fractures.
Boosts Metabolism: Muscle tissue burns more calories at rest, helping to maintain a healthy weight and metabolic rate.
Enhances Mobility and Balance: Stronger muscles improve balance, coordination, and mobility, which are critical for preventing falls.
Promotes Independence: Keeping muscles strong enables you to perform daily activities with ease, preserving your independence.
Improves Mental Health: Exercise releases endorphins and reduces stress, contributing to better mental health and a sense of well-being.
To further explore these topics, Dr. Gabrielle Lyon’s book Forever Strong and her interviews on podcasts like the Huberman Lab and Dr. Mark Hyman’s show provide in-depth insights.
My Personal Journey to Strength
I wasn’t always someone who would choose “strength” as my guiding word. Younger me would have gravitated toward words like “curiosity” or “creativity”—something a little less sweat-inducing. But now, at this stage of life, strength feels empowering in a whole new way.
Working with a personal trainer has been transformative. It’s not just about lifting weights or getting toned; it’s about feeling capable and resilient. It’s about facing the inevitable changes that come with aging head-on, with a sense of accomplishment rather than dread. And having professional guidance has made all the difference in my progress and success.
Finding Your Own Version of Strength
Whether your goal is to hike without getting winded, carry your groceries with ease, or simply feel more grounded in your own body, I encourage you to explore what getting stronger means to you. It’s a journey worth taking, and it’s never too late to start. I know if I can start at 63, you can start, too.
Tips for Building Strength in Your 60s and Beyond
Find trusted support: Make sure you locate someone who takes your age and health into consideration.
Start Small: Begin with light weights or bodyweight exercises and gradually increase intensity.
Focus on Form: Proper technique is crucial to prevent injury and maximize benefits. The early days with my trainer include less weight and more form.
Incorporate Variety: Include different types of resistance exercises like squats, lunges, and resistance band workouts.
Stay Consistent: Aim for at least two strength-training sessions per week. I do three when I can.
Eat Protein-Rich Foods: Adequate protein intake supports muscle growth and repair. Protein recommendations for older adults have evolved significantly in recent years. It's best to consult a nutritionist for personalized guidance. When I first increased my protein, I ate too many calories. I’ve had to recalibrate other parts of my diet.
Strength Is a Commitment to Your Future
Strength isn’t just a word—it’s a commitment to yourself and your future. It’s a promise that you’re not done yet, that you’ve still got plenty of life left to live, and you intend to do it on your terms.
I’m already starting to think about my word for 2025. Whatever it is, I won’t be leaving behind the strength I’ve gained this year.