Strong for Life: Why Strength Training Matters More After 35

Ageing brings many changes to the body, and one of the most significant is sarcopenia — the gradual loss of muscle mass and strength. This can affect how freely you move and how easily you recover. Stiff hips, an aching back, or not bouncing back quite like you used to are all familiar signs.

Fortunately, strength training offers a powerful way to slow down these effects and improve your overall fitness. In this post, we’ll explore why strength training is essential for long-term health, the benefits it brings, and how to incorporate it into your life.

Understanding the Effects of Ageing on Muscle and Movement

After 35, the body’s muscle mass naturally declines at a rate of about 3–8% per decade, accelerating to around 1% per year after 60. This affects strength, balance, and endurance — making everyday activities like climbing stairs, carrying shopping, or playing with children feel more demanding.

Muscle loss also impacts metabolism, leading to fat accumulation and a higher risk of chronic conditions such as type 2 diabetes and cardiovascular disease. Bone density can also decline, increasing the risk of falls, fractures, and slower recovery after injury.

The good news? Much of this muscle loss can be reversed or prevented through consistent strength training.

Why Strength Training Matters More After 35

Regular strength training offers benefits that go far beyond muscle tone:

• Preserves muscle mass – Slows age-related muscle loss and supports repair.

• Improves bone density – Weight-bearing exercises strengthen bones too.

• Enhances joint health – Strong muscles support joints, reducing pain and stiffness.

• Boosts metabolism – More muscle helps you burn more calories, even at rest.

• Relieves stress – Training releases endorphins and helps regulate cortisol.

• Improves mobility and balance – Strength training counteracts the effects of desk working and inactivity.

These benefits make strength training essential for maintaining independence, confidence, and an active lifestyle as you age.

The Longevity Payoff

Research consistently shows that muscle strength is one of the best predictors of long-term health, regardless of body weight or cardio fitness.

Training just twice a week can:

• Lower your all-cause mortality risk

• Improve balance and coordination

• Increase confidence and independence later in life

Strength training doesn’t have to mean heavy lifting or daily workouts — you just need to show up, move with purpose, and progress gradually.

How to Start

You don’t need hours in the gym to get stronger — you just need a plan and consistency.

Here’s how to begin:

• Ask for professional help – A qualified Personal Trainer can design a programme tailored to your goals and fitness level.

• Focus on form – Proper technique prevents injury and ensures long-term progress.

• Start simple – Use bodyweight movements like squats, lunges, press-ups, and planks to build foundational strength.

• Progress gradually – Add bands, machines, or free weights as your confidence grows.

• Train the whole body – Include upper, lower, and core work for balanced strength.

• Don’t skip recovery – Muscles grow during rest, not workouts. Prioritise sleep and scheduled rest days.

• Stay consistent – Two to three 30-minute sessions per week can make a real difference.

What Functional Strength Training Really Means

Functional strength is strength you can actually use — the ability to move with ease, react quickly, and stay capable in everyday life.

It’s carrying bags of shopping, pushing a child on a swing, reaching for the top shelf, or grabbing the dog before they bolt.

The most effective programmes focus on five foundational movement patterns:

• Push – press-ups, overhead press

• Pull – rows, band pull-aparts

• Hinge – deadlifts, glute bridges

• Squat – sit-to-stand, goblet squat

• Core / Carry – planks, farmers carry, bird dog

Training these movements regularly teaches your body to work as a system — improving coordination, posture, and confidence.

The Role of Personal Training in Long-Term Success

Working with a Personal Trainer can help you stay consistent and confident:

• Customised plans tailored to your needs

• Technique coaching to reduce risk of injury

• Motivation and accountability when life gets busy

• Adaptations for progress, plateaus, or injury recovery

• Support and simplicity — cutting through the overwhelm of fitness fads

Final Thoughts: Strength as Your Insurance Policy

Strength training after 35 isn’t just about fitness — it’s about preserving your ability to move, work, and play. When you’re strong, everything else — work, parenting, and enjoying life — becomes easier.

Take the first step to incorporating strength training into your routine.

Book a free consultation with me, Helen, your Independent MF Personal Trainer in Norwich

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**References**

1. American College of Sports Medicine. (2022). Position Stand: Resistance Training for Healthy Adults.

1. British Journal of Sports Medicine. (2022). Muscle-strengthening activities and risk of mortality: a systematic review and meta-analysis.

1. NHS (2023). Exercise and Strength Training for Health and Fitness.

1. Harvard Health Publishing (2024). Why Strength Training Matters as You Age.