Why strength training is the secret weapon for ageing well
If you’ve been feeling like it’s harder to stay strong, pain-free and energised than it used to be, you're not imagining it - and you're definitely not alone.
From our 30s onwards, we begin to lose muscle mass and bone density. It’s a natural part of ageing, but it’s not something we have to accept as inevitable. In fact, research shows that we lose 3–8% of muscle mass each decade after 30 - and that rate accelerates after 60 if we don’t do something about it.
This loss impacts so much more than just how we feel in the gym (or whether we can carry the shopping without groaning). It affects our balance, posture, joint health, energy levels, and even our metabolic health. Left unchecked, it increases the risk of falls, fractures, and reduced independence as we age.
But here’s the good news: strength training can turn all of that around.
Strength training: The game-changer
Unlike cardio or flexibility training alone, strength training - when done smartly and progressively - helps:
Build and maintain lean muscle mass
Strengthen bones and reduce osteoporosis risk
Improve balance and coordination
Support joints and reduce pain
Boost metabolism and energy
Increase confidence and resilience in daily life
It’s not about bulking up. It’s about building a strong, capable body that supports you for life - whether you’re playing with your grandkids, lifting your suitcase, or simply standing up from the floor with ease.
So why aren’t more people doing it?
The truth is, many people don’t know where to start. Or they’ve dabbled, but weren’t sure how to progress safely - especially in midlife or after injury. Others assume their usual activities (like Pilates, yoga, or walking) are enough. And while those are amazing for mobility, circulation and mental health, they don’t replace the need for dedicated strength work.
The media is finally catching up - with more headlines than ever before about the power of strength training. It’s not a trend. It’s essential. And if you’re ready to future-proof your body, now is the time.
Ready to get started - with support?
If you’re curious about what a safe, structured strength programme looks like, you might want to check out my 8-week online Strength Programme, launching towards the end the summer. It’s designed for people who are serious about getting stronger - without injury, confusion or gym intimidation.
You’ll learn how to master foundational movements (push, pull, squat, hinge, lunge), improve your technique, and gradually build strength with a mix of bodyweight, bands and weights.
And you won’t be doing it alone.
💪 Join the waitlist here and be the first to get the full details and a chance to shape the programme to your needs.
Sources & Further Reading:
The Guardian: The power secret: the simple everyday moves you need for a healthier and happier life