Learn why muscle-strengthening exercise is essential for everyone, and how to get started (even gently).
Imagine a medicine, available to all, that could boost your energy, strengthen your bones, sharpen your mind and lift your spirits. If such a remedy existed, wouldn’t you want everyone to have access to it?
Well, we believe that remedy is real – and it’s called resistance training.
And yet, in much of modern medicine and mainstream culture, we’ve quietly accepted a different story: that as we age, it’s inevitable we’ll become weaker and more fragile. This quiet resignation is everywhere – from our GP surgeries to gym floors – where there’s often little recognition of the true, transformative power of muscle. There’s a persistent myth that strength is for the young, and a failure to understand the central role muscle plays in our health, vitality and independence at every stage of life.
But science is rewriting the narrative. Researchers have consistently shown that older adults can build muscle, strength and functional ability by lifting heavy weights. These findings have been replicated worldwide, proving that it’s not too late. In fact, it’s the perfect time to start.
At Being Well, we’re passionate about bringing this knowledge – and the power of movement – to more people. Because resistance training isn’t about bulging biceps or endless reps. It’s about energy, confidence and reclaiming your strength, no matter your age, fitness level or starting point.
Movement as medicine: why resistance training is essential for all
Perhaps the term conjures images of bulging muscles and intense gym sessions. While that’s certainly one aspect, and we’re not against people who take strength work seriously, the essence of resistance training is far more inclusive and adaptable.
At its heart, it’s about challenging your muscles against some form of opposing force. This could be lifting weights, using resistance bands or even working with your body weight.
The magic lies in that gentle, persistent challenge, prompting your muscles to adapt, grow stronger and become more efficient.
Why muscles matter: the unsung heroes of our bodies
Why is resistance training important for health? Because our muscles are the unsung heroes of our bodies. They support our posture, help us move with strength and ease, protect our joints and play a vital role in our metabolism.
As we navigate life’s journey and grow older, maintaining and building muscle mass becomes increasingly important. It’s not just about looking good; it’s about feeling strong, capable and being able to be independent for longer. The benefits of weight training for older adults are significant.
Think about everyday tasks – carrying the weekly food shop in from the car, climbing stairs, playing with loved ones. These seemingly simple activities rely on muscle strength.
By engaging in regular resistance training, we’re investing in our ability to continue enjoying these moments, to live life to the fullest without feeling limited by physical frailty.
Resistance training and perimenopause
New research shows the importance of resistance training in perimenopause through postmenopause for maintaining muscle mass and strength.
During perimenopause and menopause, declining estrogen levels can have several effects on a woman’s body, including a decrease in muscle mass and bone density, an increase in body fat (particularly around the abdomen) and changes in metabolism. These physiological shifts can contribute to feelings of fatigue, decreased strength, increased risk of osteoporosis and even impact mood and sleep quality.
Resistance training for perimenopause can help counteract these effects: yet another area where the incredible benefits of weight training truly shine.
Benefits of resistance training
It’s becoming increasingly clear that the benefits extend far beyond physical strength. Extensive research has shown that resistance training offers a multitude of advantages for overall health and wellbeing.
Research by Dr Tommy Lundberg, author of The Physiology of Resistance Training, found that strength training improves blood glucose control, especially if you have type 2 diabetes or insulin resistance. It also minimises stress levels, improves sleep and even reduces the risk of chronic diseases. The link between exercise and mental health is also well documented.
Let’s explore why resistance training is so good for you:
- Enhanced muscle strength and endurance
Resistance training directly stimulates muscle protein synthesis, leading to increased muscle mass and the ability to exert force for longer periods. - Improved bone density
By placing stress on bones, resistance exercise encourages them to become stronger and denser, significantly reducing the risk of osteoporosis and fractures, which is particularly crucial as we age. - Better metabolic health
Resistance training can improve insulin sensitivity, helping the body regulate blood sugar more effectively and reducing the risk of type 2 diabetes. Increased muscle mass also boosts resting metabolism, aiding in weight management. - Reduced risk of chronic diseases
Studies suggest that regular resistance training can contribute to a lower risk of cardiovascular disease, certain types of cancer and even neurodegenerative conditions. - Improved mental wellbeing
Resistance exercise has been linked to reduced symptoms of anxiety and depression, improved mood and enhanced cognitive function, including memory and focus. - Injury prevention
Stronger muscles provide better support and stability for joints, reducing the likelihood of injuries from falls or everyday activities. - Increased energy levels
Instead of making you feel drained, sticking with resistance training can actually make you feel more energetic in the long run and less likely to feel constantly tired. - Enhanced functional independence
Having good muscle strength helps everyone – no matter how old you are – do everyday things more easily. This means you can stay more independent as you get older and keep taking part in the activities you enjoy, whether that’s tennis, swimming or walking, which makes your life better overall.
Movement for every body: the power of gentle steps
Now, we understand that the term “resistance training” might feel daunting to some. Perhaps you have physical limitations, or the idea of hitting the gym feels overwhelming.
Please know that you are absolutely included in this conversation. The beauty of movement lies in its versatility.
Even the gentlest forms of movement can yield profound benefits. Walking, for instance, is a remarkable exercise. It’s accessible to most, requires no special equipment and offers a wealth of advantages: it strengthens your cardiovascular system, improves circulation, boosts your mood and can even help maintain muscle mass, particularly in the legs.
Think of it this way: every step you take is a small act of resistance against gravity. Every time you reach for something, you’re engaging your muscles. The key is to find movement that suits your individual capabilities and make it a consistent part of your life.
Finding your movement
For those who may not be able to engage in traditional resistance training, there are still ways to stimulate your muscles. Simple exercises performed while seated, like leg raises or arm curls with light weights or resistance bands, can make a significant difference.
Even gentle stretches and mindful movement can improve muscle activation and flexibility. The goal is to find what feels right for your body and celebrate every small victory.
We firmly believe that movement is a spectrum, and every point on that spectrum offers valuable benefits. Whether you’re lifting weights with gusto or enjoying a gentle stroll in nature, you are investing in your health and wellbeing.
Empowering you to take control
At Being Well, we’re passionate about empowering you on this journey. We understand taking the first step can sometimes feel challenging, but please know we’re here to support you every step of the way.
Talk to our knowledgeable team – we can offer guidance, resources and a listening ear as you explore the possibilities of movement.
Let’s move away from the notion that exercise is a chore and embrace it as the incredible gift it truly is: an opportunity to connect with your body, to feel its strength and resilience, and to cultivate a deeper sense of wellbeing.
How Being Well Pharmacy can help
Who says pharmacies are just for prescriptions? At Being Well, we believe true healing happens in a space where you feel safe, heard and understood. That’s why we’ve created a caring, supportive environment where everyone feels comfortable, no matter their background or health journey.
Whether you’re starting resistance training for the first time, looking to optimise your weight loss routine or recovering from an injury, we offer expert guidance on safe, effective exercises, smart recovery strategies and supplement support tailored to your needs. It’s wellness with a personal touch – because your strength deserves more than a one-size-fits-all approach.
Book a free consultation or visit your local Being Well pharmacy in Brighton and Hove.
BOOK NOW
Being Well — personalised, proactive healthcare for everyone. We’re making it happen, through your local pharmacy.