Age Is Just An Excuse

Most of us know that lifting weights builds strength and muscle—but in 2025, research has shown it goes even deeper than that. If you’re in your 50s, 60s, 70s or beyond, resistance training doesn’t just slow down age-related decline—it actually rewires your muscle at the genetic and molecular level.

🧬 What the 2025 Study Found

A landmark 12-week study published earlier this year focused on adults with a median age of 72. Participants completed a progressive resistance training program, gradually increasing the intensity of their workouts week by week.

The results?

• Muscle cross-sectional area increased by 20% (That’s a significant amount of muscle gain in just 3 months—at any age.)

• Genes associated with ageing and cell stress were down-regulated (Including ATF4, a key regulator of age-related muscle decline.)

• Genes related to mitochondrial function and protein synthesis were up-regulated (These are the genes your body needs to build and maintain healthy muscle tissue.)

In simple terms: strength training turned back the biological clock inside the muscle.

⚙️ Why This Matters

Muscle loss with age (called sarcopenia) affects balance, energy, mobility, and independence. But this study shows it's not inevitable. Not only can you maintain muscle—you can grow it, and even reprogram how your body ages.

You’re not just getting stronger on the outside—you’re changing how your cells behave.

❌ Busting the Myth: “I’m Too Old to Start Lifting”

This belief holds people back. But in this study, participants in their 70s:

• Improved strength and muscle size

• Improved cellular health

• Had no increased risk of injury when following a properly designed, progressive plan

It’s never too late to benefit.

🔄 What Kind of Training Did They Do?

The study used a progressive resistance training program:

• 2–3 full-body sessions per week

• Exercises like leg press, chest press, seated rows, and squats

• Reps in the 8–12 range

• Gradually increasing weight over the 12 weeks

If you’re in or approaching later life, this is the gold standard. You don’t need complex or high-risk movements. You need consistent challenge and smart progression.

✅ Actionable Tips for Getting Started

If you or someone you know is ready to start building strength at any age, here’s how to do it safely and effectively:

1. Start light, focus on form Learn the movements with light weights and slow tempos before increasing load.

2. Train full-body 2–3x per week Hit your major muscle groups: legs, back, chest, arms, and core.

3. Progress gradually Add a little more weight or reps each week—this keeps the stimulus strong.

4. Prioritise recovery Sleep, nutrition, and rest days matter even more as you age.

5. Work with a coach if possible A trained eye can help tailor exercises to your needs and ability.

🧠 Strength Is More Than Muscle

Beyond muscle size and strength, resistance training improves:

• Balance and fall prevention

• Bone density

• Mental health and cognitive function

• Metabolic health (like blood sugar control)

This is not just fitness. This is medicine for ageing well.

🚀 The Bottom Line

The best time to start resistance training was 20 years ago. The second-best time? Right now—no matter your age.

In 2025, science has shown that ageing muscle can be trained, rebuilt, and rejuvenated from the inside out. With just a few sessions per week, you can not only regain strength—but actually improve how your body ages on a cellular level.

So the next time someone says, “I’m too old for that,”you can say:

“No—you’re too smart not to start.”