Getting older might bring several benefits, like wisdom, better wine appreciation, and hair growing from your ears—but it also often brings a decline in muscle mass and strength. It’s a biological bummer called sarcopenia, and it’s responsible for everything from frailty to falls to an increasingly sedentary lifestyle and a lower quality of life.
A new study out of Denmark shows that heavy lifting has long-lasting benefits, reinforcing what we already know—strength training is a literal fountain of youth and a required activity if you want to enjoy your golden years to the fullest.
The New Study
Researchers from the LIve active Successful Ageing (LISA) study recruited 451 retirement-aged folks and had them train for a year in three groups: Heavy Resistance Training (149 older adults,.~66 years old at baseline), Moderate-Intensity Training (154 older adults), and a Control group (149 older adults).1
That is a sizeable study when it comes to strength training research.
This is what their training looked like:
| Group | Type of Training | Frequency | Intensity | Exercises | Setting | Duration |
|---|---|---|---|---|---|---|
| Heavy Strength Training | Machine-based full-body training | 3 times/week (supervised) | ~70–85% of 1RM (3 sets of 6–12 reps) | 9 exercises for all major muscle groups. | Commercial gym (supervised) | 1 year |
| Moderate-Intensity Training) | Circuit training with bodyweight + resistance bands | 1x/week supervised + 2x/week home | ~50–60% of 1RM (3 sets of 10–18 reps) | Same 9 exercises as HRT, adapted for bands/bodyweight. | Hospital (supervised) + home-based | 1 year |
| Control | No structured training | — | — | — | Encouraged to stay active socially | 1 year (no training) |
All groups were followed for 4 years, with testing at baseline, 1 year (post-intervention), 2 years, and 4 years.
- The HRT group, who hit the gym three times a week for supervised and relatively heavy lifting, maintained their leg strength completely over four years.
- Meanwhile, the moderate group lost strength, and the control group lost even more.
Despite leg muscle mass declining a bit for everyone, the strength stuck around in the heavy lifters, likely thanks to neuromuscular adaptations (their brains and muscles became better gym buddies).
Most importantly, the benefits observed in year 4 were from the initial year of training alone. The structured resistance training ended after year 1, and the 4-year results reflect the residual effects of that year of lifting.
Some participants dropped out over the study (some lost motivation, and a few fell ill from other causes). At the 4-year follow-up, they had gained weight and waist size compared to those who kept lifting.
It’s Not Just About Muscle Size
This study shows that you don’t need big muscles like a bodybuilder to be functionally strong. Neural changes play a big role. Resistance training might actually retrain your nervous system to fire your muscles better, even if they’re not quite as bulky.
Also, these folks were mostly healthy and fairly active already—logging nearly 10,000 steps a day, far more than the average 60+ year-old. And heavy weight training still gave them long-term strength benefits. That means that sedentary older adults would likely benefit even more.
Muscle Mass Matters As We Age
Muscle mass as you get older isn’t just for flexing in mirrors or intimidating your nosy nephew. It supports joint health, balance, metabolism, and physical independence. Maintaining your muscle mass and strength reduces fall risk, improves mobility, and even predicts mortality.
Basically, strong body = longer, better life.
The best way to maintain both your muscle mass and your strength? Hit the weights like you mean it. And with a good training program and proper nutrition, you can gain muscle after 60, even if it takes a little more dedication than when you were 25.
Takeaways for Real Life
- Lift heavy: If you’re around retirement age (or know someone who is), it’s never too late to pick up a dumbbell and make gains that last. Heavy weight training is effective and safe at any age. Just make sure you learn good form first.
- One year of commitment = four years of benefits. Talk about return on investment. That being said, once you have started training, you should keep doing it. Even if most of your strength gains remain, your lean muscle will start to shrink if you’re not challenging yourself in the weight room on a regular basis.
- Moderate workouts are fine, but heavier ones are better if your goal is to keep your strength intact long-term.
Final Flex
One year of heavy strength training can deliver benefits that outlast most New Year’s resolutions. So, whether you’re approaching retirement or just looking ahead, remember that it’s never too late to lift heavy and live strong.
Ready to hit the iron?
We’ve got you covered with workouts that make muscle-building after 50 (or 65!) both efficient and entertaining.
Check out Building Muscle After 50: The Essential Guide for everything you need to start gaining, no matter your age.
And log your workouts in our workout tracker app so you can follow your progress and see how you get stronger week to week. It’s free!
See you in the gym!
