Strength training is one of the most powerful tools for promoting healthy ageing, according to longevity expert Dr Mohammed Enayat. Research supports this: a 2026 study in the British Journal of Sports Medicine found that resistance training is associated with a 13 per cent lower risk of all-cause mortality, while further research from the Journal of the American Medical Association indicates that muscle strength in women is linked with increased longevity, even if overall activity guidelines are not met.
When it comes to strength training for longevity, the focus should be on functional exercises that mimic everyday movements. Personal trainer Edwina Jenner explains that simple patterns such as squatting down to pick something up, pushing a heavy door, lifting a suitcase, climbing stairs or getting up from the floor are key. “The best exercises are the ones we can repeat that strengthen these natural movement patterns because they’re the ones we rely on every day,” she says.
Physically, strength training helps maintain muscle mass, improves bone density and strengthens joints, reducing the likelihood of fractures and injuries as we age. It also enhances posture, balance and coordination, all of which play an important role in preventing falls, says Dr Enayat.
Metabolically, having more muscle improves insulin sensitivity, helping the body regulate blood sugar more effectively and lowering the risk of developing type 2 diabetes. Strength training can also contribute to healthier blood pressure and cholesterol levels, supporting long-term heart health.
The benefits extend beyond the physical; many people experience improved energy, better sleep, greater confidence and a noticeable boost in mental wellbeing. Feeling physically stronger often encourages people to remain more active overall, creating a positive cycle that supports healthy ageing for years to come.
