6 Active Aging Week | SEPTEMBER 12, 2026
STRONGER FOR LIFE: How Strength Training Supports Healthy Aging
BY KRISTIN MARAND
E very day at The Wellness Institute, Lori Orchard is amazed by the vibrant, active older adults strength training in their 80s and 90s. While strength or resistance training is advantageous for all ages, there are some import- ant benefits for older adults, including better balance and mobility, which can reduce the risk of falls; building muscle supports maintaining bone density, which in turn helps reduce the chance of fractures; improved cognitive function even for those experiencing dementia; a reduced risk of diabetes; and ultimately the ability to remain independent longer. Orchard coordinates adult fitness and per - sonal training at The Wellness Institute. She is also a certified personal trainer through the Canadian Society of Exercise Physiologists and has an active older adult certification through the Manitoba Fitness Council. “As we age, we lose muscle mass. It starts at age 30 and increases as we age. So, between the ages of 70 and 80 years old, our muscle mass can be 30 to 50 percent lower than it was at the age of 30 if we are not doing any resis- tance training to build more muscle tissue,” she explains. “It’s been shown through studies that
higher priority on balance. We include that in all of our exercise programs for older adults because the more we train balance in a safe environ- ment, they start to realize how they can upright themselves or prevent themselves from falling because the brain has been trained to react.” Orchard says that if your healthcare provider clears you for an exercise program, you may consider working with a physiotherapist or personal trainer to identify moves that are right for your body. Group classes are also available that specifically target strength, mobility and flexibility. Ideally, she says, a full-body exer - cise program two to three days per week on non-consecutive days will ensure you activate all the muscle groups. She also recommends starting with a dynamic (movement-based) warm-up to prepare the body, increase heart rate and body temperature, warm up the mus- cles, joints and ligaments and mentally prepare for your workout. “People who’ve never exercised before or are just getting back into it can begin with body weight exercises, simple things such as sit-to- stands, wall push-ups, and band rows. Using tubing is a really great, effective, and efficient way to get a full-body workout,” she shares. “We want to make sure they’re doing the exer- cises properly and in good form, so they don’t incur any injuries and incorporate balance and mobility. Another thing that we always talk about is listening to your body. If something hurts or doesn’t feel good, change what you’re doing. Maybe do it with a lighter load or a dif- ferent angle.” For those returning to strength training after a period of inactivity, Orchard suggests consulting a certified fitness professional or joining a class with one who stays up to date on the latest research and exercise techniques. She also reminds us to fuel our workouts with proper nutrition and stay hydrated. Lifting weights in a gym isn’t the only way to strength train, Orchard reminds us; you can do resistance training in water, build leg strength with spin classes or work on strength, mobility and flex - ibility in yoga classes. Many community clubs, 55+ buildings and personal care homes also offer exercise classes. n
resistance training slows, and in some cases, can even reverse muscle loss.” Maintaining muscle is important for so many daily activities – Orchard suggests thinking about how many times in a day you may need to squat – getting in and out of a car, sitting and getting up from a chair (or the toilet), getting in and out of the bath, picking up and carrying groceries or doing yard work. The need for strong muscles and good mobility shows up in surprising ways throughout the day. For older adults looking to incorporate strength training into their daily routines, Orchard says it’s never too late to start. She suggests consulting a physician and finding a certified coach or instructor if you are com - pletely new to resistance training. Orchard recommends starting with your bodyweight or light weights and focusing on proper form before progressing, and taking longer rest peri- ods to allow the body to recover. “We want to make sure that we are getting those joints and ligaments and the muscles prepared with a lighter weight, so we can build strength and endurance, and then work up to lifting heavier weights,” she says. “There’s also a
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