Guest blog by Justin Slimm, Owner/Operator of Simm Fitness
Strength training isn’t just for bodybuilders or gym enthusiasts—it’s one of the most beneficial types of exercise for anyone entering their retirement years. Whether you’re looking to stay active, continue hobbies, or simply feel your best, strength training can play a crucial role in maintaining energy, mobility, and overall health.
Building Strength for Longevity
As we age, maintaining muscle mass becomes increasingly important for overall health and function. After 50, the body naturally starts losing muscle, but strength training can slow this decline. According to research by McMaster University, even modest strength exercises can help older adults improve muscle mass, enhance joint stability, and maintain energy levels for daily activities, like hiking, cycling, or playing with grandchildren.
The best part? You don’t need to lift heavy weights or spend hours at the gym to see results. Resistance bands, bodyweight exercises, and light dumbbells can all be effective. The Canadian Society for Exercise Physiology (CSEP) recommends incorporating strength training into your weekly routine at least twice per week to maintain muscle strength and bone health.
However, I recommend to all my clients to challenge themselves if it’s safe to do so and lift heavy weights with good form to achieve optimal results. The key is to know your limits and where to set a boundary.
Supporting Active Lifestyles
Strength training isn’t just about fitness—it’s about maintaining your quality of life. For many retirees, the goal is to stay active and continue pursuing passions such as gardening, golfing, or traveling. Incorporating exercises that strengthen core muscles, legs, and back can improve posture and endurance, making it easier to participate in these activities without discomfort.
A report from the Journal of Aging and Physical Activity shows that strength training can improve mobility and flexibility, allowing people to remain independent and physically capable for years to come. It also supports cardiovascular health by enhancing circulation and metabolic function, which are key for maintaining energy levels and overall stamina.
Mental Benefits of Strength Training
Retirement is often a time of newfound freedom, but it can also bring challenges to mental health. Exercise, including strength training, has been shown to reduce symptoms of anxiety and depression, improve cognitive function, and boost mood. Research published by the Public Health Agency of Canada highlights that seniors who engage in regular physical activity report improved confidence, mental clarity, and emotional well-being.
Conclusion
Strength training is a powerful way to ensure an active and healthy retirement. Whether you’re lifting light weights, using resistance bands, or doing bodyweight exercises at home, incorporating strength exercises into your routine can keep you energized and ready for whatever life brings. It’s not about lifting heavy—it’s about staying strong, mobile, and feeling your best.
By maintaining muscle mass and strength, you’ll not only improve your physical health but also your mental well-being, enabling you to fully enjoy the adventures and opportunities that come with retirement.
Want to get in touch with Justin? You can find him on Instagram, LinkedIn, or Twitter!
David Popowich and Faisal Karmali are Investment Advisors with CIBC Wood Gundy in Calgary. The views of David Popowich, Faisal Karmali, and guest author do not necessarily reflect those of CIBC World Markets Inc.
This information, including any opinion, is based on various sources believed to be reliable, but its accuracy cannot be guaranteed and is subject to change.
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