Strength training is an integral part of a well-rounded exercise programme, and is recommended for both sexes of all ages, including children and seniors.
The intensity of your resistance training can achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical level in your body, which will also help slow down (and many cases stop) many of the diseases caused by a sedentary lifestyle.
Biomarkers of aging are determinants of aging that you are capable of controlling. They’re things that tell you how old you would be if you didn’t know how old you were. This includes but is not limited to the following—all of which strength training has a beneficial impact on: strength and muscle mass, body composition, blood lipids, bone density, cardiorespiratory fitness, and gene expression.
Research has shown that strength training in the elderly reversed oxidative stress and returned gene expression in 179 genes to a more youthful level, making them 10 years “younger”.
Ideally, you’ll want to include a variety of exercises for a well-rounded fitness regimen. Strength training is an important component as it’s the number one way for you to remain strong, young, and independent well into old age.