What if I told you there was one thing you could do that could help you stay independent, keep you from falling, and even add years to your life?
No, it’s not some magic pill or a superfood—it’s strength training.
Movement is Medicine – Strength is Your Prescription
If you don’t have exercise as part of your routine, you’re not alone. A whopping 77 percent of Americans are living sedentary lives, skipping the movement their bodies desperately need.
And here’s the reality: if you’re not using your muscles, you’re losing them. And when muscle goes, so does strength.
Losing muscle isn’t just about not being able to lift heavy things. It’s about struggling to get out of a chair, climbing stairs, or catching yourself when you stumble.
Falls are the leading cause of accidental deaths in people over 65. But here’s the good news—you can stop or slow down muscle loss with one simple habit: strength training.
Strength Training: Your Personal Fountain of Youth
You don’t need to lift giant dumbbells or do Olympic weightlifting to build strength. Simple, consistent resistance training can make a huge difference. As we age, we naturally lose both muscle mass and strength—but the key to staying strong isn’t just about having big muscles; it’s about how well those muscles function.
Stronger muscles = fewer falls (and better recovery if you do fall) Strength keeps you independent (nobody wants to struggle carrying groceries) Muscle burns more calories (even at rest—hello, metabolism boost!) Better bone health (resistance training strengthens bones, reducing fracture risk)
The best part? It’s never too late to start. Studies show that even people in their 60s, 70s, and 80s can build strength and dramatically improve their quality of life with consistent resistance training.
How to Get Started—Without Feeling Like You’re Training for the Olympics
You don’t need fancy gym equipment or an elaborate workout plan. Just start small and stay consistent.
Bodyweight exercises – Squats, push-ups (on knees or against a wall), and lunges are great for strength. Use resistance bands – They’re cheap, easy on the joints, and great for full-body workouts. Lift household items – Cans of soup, laundry detergent, or a backpack filled with books work just fine! Chair exercises – If standing movements feel tough, try seated leg lifts, seated marches, or pressing a pillow between your knees. Balance training – Standing on one foot while brushing your teeth strengthens stabilizer muscles.
The key? Progress, not perfection. Just start where you are. Two days a week of strength training is a game changer. And if you’re thinking, “I’m too old for this,” let me tell you—you’re not. Your muscles don’t know how old you are. They’ll respond as soon as you start using them.
Your Challenge: Start Today
Let’s make this fun. I challenge you to pick one of the exercises above and do it right now—yes, even if it’s just a few squats or pressing some soup cans overhead while making dinner.
Still not sure where to begin?
I’d love to help! Let’s create a plan that works for your lifestyle, energy levels, and goals. You have the power to build strength and live life on your own terms—starting now.
Remember: Muscle isn’t just for bodybuilders. It’s for anyone who wants to stay strong, independent, and full of energy—at any age.
Time to take charge of your strength—your future self will thank you!
God Bless,
Mike
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.