By Laurie Lyon

Whoa! you may be thinking. Hold on just a minute. I’m too old to pump iron.

Oh, really? Consider the case of Catherine Kuehn. She began weightlifting when she discovered she had osteopenia, a precursor to osteoporosis, and desired to keep her bones from whittling away further. She was in her 80s. Her trainer, noticing her natural ability, talked her into competing in powerlifting events. Before long, Catherine was setting world records in deadlifting competitions, and she kept competing right up to the age of 95. Her personal best deadlift was over 130 pounds!

Still think you’re too old? 

But why would I want to build muscle? you might ask. Good question, and there are a multitude of reasons resistance training is beneficial for people of all ages. Here are a few of them:

1. Building muscle protects joints, making them more resistant to pain and injuries. Certain kinds of weightlifting can even help those with osteoarthritis manage their condition, though it’s advisable to get expert guidance on which specific exercises are best for you. 
   
2. Strength training can improve posture. Building core and upper body strength provides support for standing taller and straighter.
   
   
3. The more muscle you have, the higher your metabolism. That means you’ll burn extra calories, even when resting, helping you maintain a healthy body weight.
   
   
4. Lifting weights can support heart health by improving circulation and lowering blood pressure . If you’re new to exercise, however, be sure to check with your doctor before beginning a strength training program.
   
   
5. For middle-aged and senior adults, maintaining muscle mass can help you remain mobile and active while helping protect you from falls.
   
   
6. Regular strength training reduces the risk of developing osteoporosis, a bone-thinning condition found mostly in older women. For those who already have it, pumping iron can slow the progression of bone loss, making fractures less likely.
   
   
7. Resistance training appears to have a neuroprotective effect on the brain and has been shown to improve cognitive function in older people.

Thankfully, you don’t need heavy weights to gain important benefits. In fact, it’s best to start light. Always stretch first, and gradually challenge your muscles to handle more weight. Beginners might even start with pushups, squats, and other exercises that use body weight to provide resistance. Once you work up to hand weights, be sure to use proper form to reduce the risk of injury. Let your muscles recover between workouts, aiming for two to three resistance training sessions a week. Being consistent will soon pay off!

But even more important than physical strength training is building your spiritual muscles. We all need to “be strong in the Lord and in the power of His might” (Ephesians 6:10). And regardless of your physical ability, Scripture promises, “He gives power to the weak, and to those who have no might He increases strength” (Isaiah 40:29). When you lean on Jesus, you can count on Him to support you in His mighty arms.