As we age, our bodies naturally undergo significant changes. For women, two of the most pressing concerns are muscle loss and declining bone density, both of which can impact mobility, independence and overall health. Fortunately, there’s a powerful, science-backed solution: strength training.

Strength training, also known as resistance training, involves exercises that use resistance, such as weights or resistance bands, to build muscle and strengthen bones. It’s one of the most effective ways to maintain physical function and prevent age-related decline.

“Strength training is the most underutilized form of medicine,” says Elizabeth Bennett, a physical therapist at Tidelands Health Rehabilitation Services at Georgetown.

Preserves muscle mass and strength

Starting in your 30s, you lose 3 to 8 percent of muscle mass per decade, with the rate accelerating after age 60. Strength training helps slow or even reverse this process, reducing the risk of sarcopenia, a condition linked to frailty and falls.

Improves bone density

Postmenopausal women are at increased risk of osteoporosis. Resistance training stimulates bone growth, helping to prevent fractures and maintain bone health.

Boosts metabolism

Muscle burns more calories at rest than fat. By increasing lean muscle mass, strength training helps boost your metabolism, making it easier to manage weight and blood sugar levels.

Reduces the risk of chronic diseases

Regular strength training lowers the risk of type 2 diabetes, cardiovascular disease and stroke by improving insulin sensitivity and cardiovascular health.

Enhances cognitive function and longevity

Studies show that strength training can improve brain health and even extend lifespan when combined with aerobic activity.

“Strength training is becoming a form of preventive medicine for geriatrics,” Bennett says. “It’s helping them age well.”

Ideally, the best time to start strength training is in your teens. But it’s never too late to start. Even individuals who begin strength training in their 70s or 80s can see significant improvements in strength, balance and quality of life

From picking up your grandkids to playing pickleball in your 80s, starting strength training now is key.

“Female patients are often concerned they’ll get bulky if they lift weights,” Bennett says. “That’s simply not true. There has to be a lot of intentionality behind a bulky physique.”

Another common misconception: Older women shouldn’t be strength training because they’re at risk for bone fractures. In reality, the opposite is true. Strength training helps fortify bone density and muscle mass and helps to decrease your risk of falling.

Strength training can be simple and accessible. Beginner-friendly options include:

• Light dumbbells (2–5 lbs)
• Resistance bands
• Ankle weights
• Wearing a weighted vest while walking
• Water aerobics

“The pool is an underutilized resource,” Bennett says. “Water aerobics is an easy way to start adding resistance.”

While the standard recommendation is to strength train two or three times a week for at least 30 minutes, Bennett recommends doing it four to five times a week for up to 45 minutes.

If you’re not sure where to start, go to your local gym or YMCA and ask for a physical trainer who can help guide you through exercises and show you the appropriate form.

Tidelands Health is the exclusive health system partner of the YMCA of Coastal Carolina, including Claire Chapin Epps Family YMCA in Myrtle Beach, Tidelands Health Pawleys Family YMCA and Tidelands Health Georgetown Family YMCA. Together, the two organizations are providing the community with access to a broad variety of services and programs to improve health and wellness.

“You can start just about anywhere. What’s important is to start,” Bennett says.