Send This to Your Mother

While there’s probably a “Yo Momma” joke set up somewhere, I am going to restrain from using it. Maybe…

However, what I won’t restrain from is speaking upon the benefits of resistance training for older adults. Yes, for your mom… and your dad too.

Doing “heavy” squats, breaking a sweat, and “pumping iron” is often thought of a young person’s sport. I’m here to tell you that it’s for everybody.

The Real Problem: We’re confusing aging with inactivity

Older adults are often told things like:

• “Take it easy.”

• “Avoid lifting heavy things.”

• “Strength training is bad for your joints.”

Here’s the truth:

Most people don’t lose strength, balance, or independence because they age. They lose it because they stop doing the things that maintain those abilities.

If you want to:

• Play with your grandkids

• Walk up stairs confidently

• Get off the toilet without thinking twice

You need strength.

Common Fears

“Lifting Weights is Dangerous”

This fear makes sense; people get hurt in the gym sometimes. After all, I have been one of them.

However, if we look at the large group of elderly adults who do not exercise… they get hurt too, and more often! Lifting weights itself is not dangerous. It only becomes dangerous when we start using too much weight or we have bad form.

With proper form, resistance training has very low injury rates, even in adults 65–90+.

A sedentary lifestyle is far riskier.

“You’re Retired, Take it Easy”

Wrong again.

Your body needs extra attention now more than ever.

Sitting at home not using your muscles is quite literally the worst thing you can do. While you should not exercise to exhaustion or maybe should not push it as if you were 20 years old again, taking it easy is the last thing you should be doing.

“Taking it easy” by sitting all day is one of the fastest ways to lose:

• Strength

• Balance

• Confidence

• Independence

What they Science Says

Study 1: Strength = Longevity

A 2016 study measured grip strength in adults in their 50s and 60s, then reassessed them 10 years later.

The result?

• Those with weak grip strength

• Or those who lost significant strength over time

Had a much higher risk of early death.

If longevity is the goal, strength isn’t optional. It’s everything.

Study 2: Strength Protects Mental Health

Losing physical ability doesn’t just affect the body; it affects the mind.

Research shows that declines in everyday function (walking, standing, carrying things) are closely tied to:

• Lower confidence

• Loss of independence

• Higher rates of depression

Ask yourself:

“Do I want help doing things I used to do without thinking?”

Strength training supports independence by improving:

• Mobility

• Stability

• Muscular endurance

Which protects both physical and mental health.

What it Could Look Like

This is where most people get stuck, so let’s make it simple.

You don’t need barbells.
You don’t need fancy programs.
You need movements that match real life.

Step 1: Pick 4–6 Basic Movements

Think daily activities:

• Sit down → stand up (chair squats)

• Push something away (wall or rail push-ups)

• Pull something toward you (bands or machines)

• Step up (stairs or low step-ups)

• Carry something (groceries = strength training)

Step 2: Do 2–3 Sets of Each

• 8–12 slow, controlled reps

• Rest when needed

• You should feel challenged—but still in control

Step 3: Train 2–3 Days Per Week

That’s it.

Consistency beats intensity every time.

If walking is your main activity… great.
If you use machines at the gym… also great.
If all you have is a chair and a wall… that still works.

Strength training doesn’t need to look impressive.
It needs to be repeatable.

My Wrap Up, Your Beginning

Strength training is not the sole determinant of health. Diet, sleep, and cardiovascular training play big roles in health as well. However, none play as vital of a role as strength training. Strength training offers unique advantages by simultaneously enhancing metabolic health, functional independence, bone density, and maintaining coordination and balance. Not only does resistance training extend life. It extends functional years as well. These are years where we have full independence, capability, and quality of life.

And yes… I’ll finally say it.

Yo momma is so strong.
She squats her own bodyweight (every time she stands up), carries groceries like a champ, and plans to stay independent for decades.

Or will be after you send this to her…

Miss last weeks post? Check it out here.

What You Can Do in 6 Months 

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