Strength for Life: The Enduring Benefits of Lifting Weights

I’m rapidly approaching 40. I’ve got kids and a pretty hectic, busy life that’s peppered with stress from my work in the NHS to Stand Tall and typical family life. My attitude is; life is finite, and I just want to be as healthy and strong as I can to be a happy, healthy dad and partner. Through my personal experience and my own research, I think lifting weights in various ways should be a priority for pretty much all men as we get older. I don’t mean becoming strongmen or bodybuilders; I mean just spending a few hours a week covering most muscle groups in whatever setup works for you. The benefit is huge and is something that’ll pay off downstream.

Lifting weights isn’t just about aesthetics; it affects our functional abilities and overall health. It offers a powerful countermeasure. Studies show that lifting weights can significantly slow down muscle loss, maintaining strength and endurance that are crucial for everyday activities.

For all of us, aging is an inevitable journey, but it doesn’t have to mean a decline in vitality and strength. In this blog, we explore how and why strength training can be a key ally for men in maintaining health and vigour, despite the years ticking by.

Usual disclaimer: I have zero qualifications in strength training other than being a mental health nurse, having an active interest in looking after my health (I am at best a very average CrossFit participant), and lots of conversations with Charles (the other founder of Stand Tall who loves it).

Let’s take a look at why we should be gravitating to the barbells and dumbbells.

Aging sheds mass and strength

As we age, our bodies naturally lose muscle mass, a condition known as sarcopenia. This can happen from our 40s. Let’s crunch some numbers. According to Mitchel et al. (2012), muscle mass decreases by an annual rate of 0.47% in men after the age of 50. Longitudinal studies show that in individuals aged 75 years and older, muscle mass is lost at a rate of 0.80-0.98% per year in men. Strength declines more rapidly, with longitudinal studies indicating a loss of 3-4% per year in men of 75 years. So, some calculations; let’s just say, for argument’s sake, you aren’t looking after yourself, and sarcopenia kicks in at 50; by the time you are 80 (if lucky enough to reach this), you would have lost 23.52% in muscle mass and 42.65% loss in strength from the age of 50 to 80.

Adding to this, your cardiovascular output is going to be a lot lower, your mobility significantly reduced, and your bones are just going to be that little bit weaker. So, it’s not just a 23.52% loss in mass, 42.65% loss in strength. It’s all this on top of everything else. These percentages could mean the difference between picking up a grandchild or not. It could mean the difference between walking your dog or not. It could be the difference between falling over and being able to get up or not. This is seriously worth a bit of introspection.

Strong body, strong bones

Age UK (2019) has a great and illuminating article where it ‘found that millions of older people are worried about falling over, with 4.3 million (36%) saying it topped their list of concerns’ and that falls are among the most common causes of injury-related deaths for people over 75.

Also, our bones bear the brunt of aging. The risk of osteoporosis and fractures increases as we age, but here too, strength training comes to the rescue. Chilibeck et al. (2005) found that resistance training for 12 weeks improved bone mineral content and density in older men. Essentially, bigger muscles equal strong bones, fewer fractures, and a lower risk of osteoporosis, leading to a healthier, more independent life as we age.

Imagine the cost of falls, not just on the NHS, but on the individual and loved ones; it is mind-boggling. If you are young and well, just take a moment to imagine that your biggest worry as of now was falling over and breaking your hip. Imagine the impact on your day-to-day; going out, meeting friends, being active, spending time with loved ones, and so on. We’ve got to face up to the fact that this is going to be the reality for a lot of us at some point. But fighting back as best we can and being more functional in our twilight years has got to be at the top of our list, right?

Testosterone and training

We all know T levels naturally decline as men age, impacting everything from muscle mass to mood. There are countless studies on this. Tyagi et al. (2017) dives into the multiple roles of T from mood, bone health, cognitive health, muscle growth, drive, sex drive, and pain reduction, as well as the importance it plays in women. Giltay et al. (2012) examined over 2000 men and women, guess what, Low T is linked to depression and a range of anxiety disorders.

The good news is that regular strength training can help maintain healthier testosterone levels. By incorporating weight lifting into your routine, you’re not just working on your muscles; you’re also giving your hormonal health a much-needed boost.

Please note, however, that just lifting isn’t going to touch your T levels by itself. You need to eat cleaner and more nutrient-dense food (if it’s made in a factory, think twice before eating), sleep well (7.5-8 hours ish), get sunlight, relax and recoup, and reduce stress in day-to-day life as much as possible.

Active Parenting: Engaging with Energy

One of the most important reasons I go to the gym is I want to be healthy for my kids first and foremost. I want to enjoy life, I want to play fight, run with them, cycle with them, and do all manner of shenanigans with them for as long as I live.

Secondly, I want my kids to see that exercise, sport, and being proud of their bodies is just another day. When they grow up, being active and lifting weights will just be a fact of life, a fact that will bring them better health, wellbeing, and longevity.

This might be a little vain, but I want to be seen as the dad who’s smashing the monkey bars with his son. I want my kids to view me with pride and have a lot of active fun along the way. You know why, it just feels really good, and I think the seeds will be sown, and they’ll do the same for the next generation.

Let’s Make a Lifelong Commitment

In my personal and professional life, I have never ever met anyone who regretted getting into a routine with attending a gym or CrossFit box. Never. I have, however, met and spoken with thousands of people whose vitality and wellbeing are in the gutter who would certainly benefit from looking after themselves a little better. So, let’s make a lifelong commitment to incorporate lifting into the rest of our lives.

Final thoughts; this blog is not expert medical advice about how weightlifting is the be-all and end-all of everything, and it’s going to fill you full of testosterone and vitality. It’s just saying that if you are interested in looking after yourself, weight training in whatever form that is right for you and suits you, should 100% be part of the equation.

References

Age UK. (2019, May 25). Falls in later life: A huge concern for older people. Age UK. https://www.ageuk.org.uk/latest-press/articles/2019/may/falls-in-later-life-a-huge-concern-for-older-people/

Chilibeck, P. D., Chrusch, M. J., Chad, K. E., Davison, K. S., & Burke, D. G. (2005). Creatine monohydrate and resistance training increase bone mineral content and density in older men. The Journal of Nutrition, Health & Aging, 9(5), 352–353.

Giltay, E. J., Enter, D., Zitman, F. G., Penninx, B. W. J. H., van Pelt, J., Spinhoven, P., & Roelofs, K. (2012). Salivary testosterone: Associations with depression, anxiety disorders, and antidepressant use in a large cohort study. Journal of Psychosomatic Research, 72(3), 205–213. https://doi.org/10.1016/j.jpsychores.2011.11.014

Mitchell, W. K., Williams, J., Atherton, P., Larvin, M., Lund, J., & Narici, M. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Frontiers in Physiology, 3, 260. https://doi.org/10.3389/fphys.2012.00260

Tyagi, V., Scordo, M., Yoon, R. S., Liporace, F. A., & Greene, L. W. (2017). Revisiting the role of testosterone: Are we missing something? Reviews in Urology, 19(1), 16–24. https://doi.org/10.3909/riu0716