Want to Live a Longer, Happier Life? Start Strength Training.

Resistance training does more than help build strong muscles. Numerous studies in recent years support the importance of strength training to our health and well being as we age—meaning we can live longer and better, well into our later decades. 

Strength, or resistance, training broadly encompasses all activities that require muscles to work against a weight or force. This includes the use of weight machines, resistance bands, barbells, and body-weight movements, such as push-ups, pull-ups, and squats.

A study published in 2024 looked at the differences in the effects of exercise between men and women—ultimately finding that even small amounts of exercise are beneficial for everyone. This study also found that strength training can be especially beneficial to women—those who strength train two to three days per week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none. 

On top of that, a 2022 study published in a British journal found the greatest gains in lifespan in people who did both weightlifting and vigorous aerobic exercise.

We’ve all seen the increase in women weightlifting in many gyms and on social media (particularly if you follow CrossFit or weightlifting athletes closely). But, with about 80% of women in last year’s study saying they don't participate in regular weight training, there's still room for improvement.

For those unsure of picking up the weights or who don’t know where to start, CrossFit is a great option. It’s infinitely scalable to match any skill level and so can provide appropriate resistance training options for everyone from beginner athletes to the professionals. Coaches at CrossFit gyms also provide the guidance that many people seek when learning how to safely and effectively incorporate more strength training into their fitness regimen. 

In case you need more reasons to pick up those weights, here are five ways building strength alongside aerobic capacity can set you up for a longer, healthier life.

1. Strength training helps protect joints.

People who strength trained were less likely than those who didn't to develop knee pain and knee osteoarthritis as they approached their senior years, according to a study published online in late 2023 by Arthritis & Rheumatology.

2. Building muscle burns more calories.

Growing muscles through resistance training can help people burn more calories when they exercise, according to Live Science. That's partly because big muscles tend to be more “calorie hungry” than lean muscles better suited for endurance. 

3. Resistance training protects against injuries and falls.

Muscle loss, or sarcopenia, affects anywhere from 5% to 13% of people aged 60-70 years. Those numbers increase to 11% to 50% for anyone 80 or older. Strength training improves bone density, which also protects against injuries and falls. If we don't build strength training into our exercise routines, we increase the risk of falls—the top cause of death from injury among older adults in the U.S.

4. Strength training helps control blood sugar.

Resistance training can improve sensitivity to insulin and regulate blood sugar for a longer time than aerobic exercise, according to some studies. And in line with the previous point in our list, declining muscle strength and loss of mobility are likely to reduce our overall physical activity as we age—which can trigger or worsen challenges around how our bodies manage our blood sugar.

5. Muscle building may help boost mood.

According to the CDC, regular physical activity can reduce your risk of cognitive decline, including dementia. One study found that cognitive decline is almost twice as common among inactive adults compared to those who are active. 

Remember that some activity is better than none, and every little bit counts! That will look different at every stage of life, but what matters is consistency over time. Even more active chores—such as raking and bagging leaves, using a lawn mower, or vacuuming—can help you stay active. If you want to add CrossFit at Callie Co. Wellness to the mix, shoot us a message and we’ll get you started—we’d love to have you!