How to Stay Young as You Age: The Power of Training Hard

It’s common to hear, “As you get older, you need to slow down.” But new research suggests the opposite—if you want to feel younger as you age, you need to keep pushing yourself in your workouts.

In a study involving participants in their 60s and 70s, scientists divided them into three groups: heavy resistance training (6 to 12 reps at 70 to 85% of their 1-rep max), moderate resistance training (10 to 18 reps at 50 to 60% of their 1-rep max), and a control group that didn’t do any resistance training. Their progress was measured over one, two, and four years.

After four years, those in the heavy strength training group maintained their muscle mass and strength. In contrast, the moderate group and the control group lost both strength and muscle—even though the moderate group was still exercising. On top of that, both the heavy and moderate training groups maintained their body fat levels, while the control group saw a 10% increase in body fat. All participants were walking around 10,000 steps per day, highlighting the added importance of strength training.

The takeaway? Strength is relative. It’s not about pushing as hard as you did in your 20s, but about training as hard as you can for your current fitness level. Consistently challenging yourself as you age can help you preserve muscle, avoid fat gain, and slow the aging process.

Don’t set limits on what your body can do—train hard, stay consistent, and you might just age better than you thought possible.