Why Strength Training is Vital to Living Younger Longer

Understanding Muscle Loss 

Without regular strength training, the average adult begins losing muscle mass around age 35, at a rate of about one-third of a pound per year. This muscle loss accelerates after age 70, reaching up to one-half to one pound annually. Even more concerning, muscle function (force development) declines up to three times faster than muscle mass itself.  

The old saying “use it or lose it” rings especially true for muscle mass. Most people are unaware of this gradual decline until it significantly impacts their quality of life. Like compounding interest, muscle loss accelerates in older age and can become life-threatening. 

The good news? It’s never too late to begin strength training. People of any age can increase muscle mass and function with consistent effort.  

Health Benefits of Strength Training Beyond Muscle Growth 

Strength training offers extensive medical benefits – and more are being discovered every day. In January 2024, the American Heart Association released a landmark position paper recommending strength training for the treatment and prevention of heart disease. Research shows regular weightlifting reduces all-cause mortality, including risks related to: 

• Heart disease 

• Diabetes 

• High blood pressure 

• Stroke 

• Cognitive decline 

• Various forms of cancer 

The 3 Non-Negotiables to Building Muscle Mass 

The recipe for building muscle is simple – I call them the three non-negotiables to building muscle mass:  

1. Progressive Strength Training 

Progressive strength training means continually increasing weight or resistance as you grow stronger. Here are a few things to keep in mind when it comes to progressive strength training:  

• Lift 2–4 days per week (3 days is ideal) 

• Performing 3 to 4+ sets per session is ideal. Remember that something is always better than nothing, so on days when time or energy is short, one set is better than none. 

• Aim for 5–15 repetitions per set, but the number of repetitions is negotiable – there’s no one-size-fits-all number 

• Effort is critical. Choose a weight that brings you within three repetitions of muscle failure by the end of each set. This is known as three repetitions in reserve or three repetitions left in the tank after each set. For example, if you’re doing eight repetitions, that eighth rep should feel challenging, with only three reps left in reserve if you pushed all out. Be sure to stop on that eighth rep, short of complete failure, as failure is not needed to stimulate muscle growth and demands more recovery time. 

2. Adequate Protein Intake 

Since protein is the building block of muscle mass, you must have a positive net protein balance to create the ideal muscle-building environment. Aim for: 

• 0.7 to 1.0 grams of protein per pound of ideal body weight 

• Use body composition testing (DEXA, Bod Pod) to find your ideal weight 

• Some research suggests basing protein needs on fat-free mass (about 0.7 grams per pound) 

Work with a qualified dietitian to tailor protein intake to your unique needs. 

 3. Avoid Caloric Deficits 

To build muscle, maintain a slight positive caloric balance — consume about 200–400 calories more per day than your total energy expenditure (which includes resting metabolism, daily activities, and exercise). 

Key Movement Patterns to Prioritize in Strength Training 

Focus on exercises that support the movement patterns and muscles that support them that are vital in everyday life and recreational activities: 

• Push: Chest and shoulders 

• Pull: Upper back 

• Hinge: Gluteus maximus and hamstrings 

• Squat: Gluteus maximus and quadriceps 

• Twist: Abdominals 

• Brace: Trunk and core muscles 

• Gait: Walking, running, side stepping 

• Carry: Walking while carrying a load  

Sample Free Weight Strength Training Programs 

Program Option 1: Three Days a Week (3–4 sets each) 

• Bench press 

• Single arm row 

• Overhead press 

• Squats or lunges 

• Bicep curl 

• Tricep overhead extension 

• Abdominal crunches 

Program Option 2: Three Days a Week (3–4 sets each) 

• Chest press or pec deck 

• Lat pull down 

• Overhead press 

• Leg press 

• Bicep curl 

• Tricep rope and ball 

• Abdominal crunch machine

Begin Your Journey to Stronger Health Today 

Give yourself one of the best gifts by committing to a weightlifting program. Whether on your own, through a class, an app, or with a personal trainer, find a program that fits your lifestyle. At Canyon Ranch, our expert-led classes, retreats, and packages are designed to help you build muscle, boost vitality, and feel your best at every age. Plus, dive deeper into the connection between muscle and longevity at LONGEVITY8™ — our most thorough and thoughtful program to keep you feeling younger longer.