Based on the latest science, the single most powerful predictor of functionality in older age is strength capacity. Let me repeat – as we age, maintaining muscular strength is the most important factor in maintaining independence. Unfortunately, the average person becomes more sedentary with age which accelerates the loss of muscles mass and strength that naturally comes from aging. But that doesn’t have to be the case! The data is now irrefutable – anyone, even those in their 80’s and 90’s, can build new muscle and increase their strength. A review of research found that an adult can add 2.42 pounds of muscle mass and boost overall muscle strength by 30 percent after just 18-20 weeks of progressive strength training. (The American Journal of Medicine, April, 2011 )

If you are above the age of 50, the importance of engaging in strength (resistance) exercise at least two days a week cannot be overstated! Yoga, bands, Pilates, weight machines, free weights, and lifting you own body weight can all suffice. (*Always consult with your healthcare provider before beginning any type of exercise program.)