Strength for longevity

Strength training is not just for gym-goers chasing muscle. It is one of the most protective things you can do for your body as the years go by.

What it is

Muscle mass and bone density naturally decline with age if they are not actively maintained. Strength, or resistance, training involves working your muscles against resistance - your own body weight, bands, weights or machines - to keep them strong. This matters for everyday function: carrying groceries, climbing stairs, getting up from a chair, and staying steady on your feet. It also supports metabolic health, joint stability and, importantly, mood and confidence.

Signs to notice

• Everyday tasks like carrying bags or standing up from low chairs feeling harder than they used to
• Noticeable loss of muscle tone or strength over recent years
• Reduced balance or a few near-falls
• Low energy or low mood alongside physical decline
• Avoiding activities because you doubt your physical capability

What helps

• Start with two to three short strength sessions a week, using bodyweight exercises like squats, wall push-ups or step-ups if you are new to it.
• Focus on the major muscle groups - legs, back, chest, core - rather than trying to do everything at once.
• Progress gradually, adding a little more resistance or repetitions as things get easier, rather than jumping ahead too fast.
• Include balance-focused movement, especially if you are older or recovering from injury.
• Rest between sessions so muscles can recover and rebuild.
• Consider a session or two with a biokineticist or trainer to learn safe form, especially if you are starting after a long break.

When to reach out for help

Get a check-up before starting strength training if you have an existing health condition, joint problems, or have not exercised in a long time. See a professional if you experience sharp pain, dizziness or chest discomfort during exercise, or if declining strength is affecting your independence and daily life.

Getting help in South Africa

A biokineticist or physiotherapist can design a safe, personalised strength programme, and many work alongside medical aid wellness benefits. Cleared Mind's EAP counsellors can support you if concerns about ageing, body changes or physical decline are affecting your mental wellbeing. For general mental health support, contact the SADAG Mental Health Line on 011 234 4837.