Think you are too old to try strength training?

Try telling that to 100-year-old great grandma Edith Murway-Traina from Florida, who in 2021 celebrated her 100th birthday –  as well as her place in the Guinness Book of World Records…

Today, I discuss what we can all learn from this inspirational story.

Now, the title pretty much sums up the video. It’s of the aforementioned Edith – a 100-year-old lady who was officially recognized as the world’s oldest female competitive powerlifter.

Most interesting to me is that it’s reported that she only started lifting weights at the age of 91, after seeing some other ladies in her gym doing things like deadlifts and bench press.

Edith’s story is just amazing.

Watch the video above and you will agree that she doesn’t come across as a typical 100-year-old lady. In her gym kit, she looks maybe mid 80s, even younger.

Interestingly, this is not an isolated story.

There are many 100-year-olds – and even more in their 90s – who perform regular strength training. It’s awesome to see and always heart-warming to watch these videos.

Aside from Edith’s age, what’s the big deal?

So why am I talking about this? What can we learn from Edith and all these others?

Well, I think the most important thing is that you are never too old to start weight training.

If Edith could do it in her 90s, then you can do it in your 40s or 50s or whatever age you are.

If you are reading this in your 20s, then even better – you have a huge opportunity to enjoy lifting weights throughout your adult life.

Why is strength training so important?

One of the most convincing reasons for lifting weights at any age – and particularly as we get into our 30s, 40s and 50s, is that it helps prevent the loss of muscle mass and the weakness that comes with aging.

This age-related muscle loss is known as sarcopenia, while the muscle weakness is known as dynapenia.

This progressive loss of muscle mass and strength usually affects people aged 60 and over, but can begin as early as your 30s. It’s reported that we can lose around 8% of our total muscle mass with every passing decade.

This is why somebody who is 40 can look in decent shape – quite slim and generally average – but then they hit 60 and they begin to look a little scrawny.

Then they hit 75-80 and look like a bag of bones!

The only way to prevent or reduce the effects of sarcopenia is to train with resistance. Studies such as this one published in 2016, report that “resistance exercise training should be considered a first-line treatment strategy for managing and preventing both sarcopenia and dynapenia“.

The old saying rings true here: Use it or lose it!

What if you don’t care what you look like as you age?

Well, to that I would say that it’s not just about looks. Obviously.

Having muscle mass at any age is very beneficial.

Firstly, it protects your skeletal system by absorbing external forces. Additionally, strength training will help you maintain bone density and protect your joints, even helping to alleviate symptoms of arthritis.

It can also improve your balance, coordination, and mobility, which in turn reduces your risk of a fall – particularly concerning if you are in your 70s, 80s, 90s and so on.

Sadly, many elderly people fall, but not all of them get back up.

This can be prevented.

Even if you are younger, if you are planning to enjoy a happy and healthy retirement, then it’s also very relevant now. Surely you want to know how to prevent this kind of thing!

Ultimately, strength training as you age will continue to give you independence, confidence and dignity, whether you are 60, 70 or 95… or 105.

How to strength train safely as you age

I would say that if you are taking up strength training for the first time or you are already doing it, whatever age you are, always perform your movement with good form.

Performing anything with bad form can put your joints and muscles in unnatural positions and result in injury.

(I am speaking from experience here as I recently injured my shoulder and I believe it was because I was using incorrect form. Jury is still out on that one…).

The simple remedy to this is just look up the correct form.

Don’t just guess.

It takes a few minutes to go to YouTube and search for correct form videos. You’ll find hundreds of them, whether you want to do a deadlift or a lunge, or simply use the leg extension machine.

Even better than a video, look for a reputable personal trainer or coach. Often you will find one of these employed by your gym and they should be happy to offer you some form feedback for free. If you don’t ask, you don’t get!

Another key to lifting weights safely at any age is to warm up properly beforehand.

Again, if you don’t do this, you risk injury.

It’s always best to do some dynamic stretches before you work out. So not those stretches where you statically hold the muscle. Instead, you want to be doing things like arm swings, leg swings, arm circles, bodyweight lunges and star jumps.

Warm up your muscles and get your heartrate up, and your body will behave a lot better.

Finally, if you have an ongoing health condition (say heart problems or issues with pre-existing injuries), you will want to check with a healthcare professional about starting a new plan safely.

Chances are it will be fine, but it’s always better to check with someone who knows more about your health condition. Better safe than sorry.

How to beat the resistance training excuses!

I am going to end this article on a slightly sad note and tell you that Edith – our powerlifting grandma – sadly passed away last month (March 2023). She was 101.

Obviously, it’s very sad, but I think it’s safe to say that she made the most of her life.

She clearly inspired a lot of people, and I hope her story and this article have inspired you to either start or continue strength training, regardless of how old you are.

There are very few negatives to doing resistance training. If you don’t do it, ask yourself why.

Be honest with yourself.

Excuse #1

If it’s because you think you are too old or it’s too late to start, then we’ve put that myth to bed in this article!

You are never too old to start weight training!

Excuse #2

If it’s a time issue, just think how big the benefits are. Reread the section on the benefits of strength training above.

If you can do a few 30-60 minute resistance training workouts each week, then the rewards awaiting you are huge.

You can even try mini five-minute workouts throughout the day, where you just drop to the ground and bang out a few press-ups, air squats or pull-ups. That’s not optimal, but it’s a great start.

Whatever your current time demands, you can do five minutes a day.

Excuse #3

If you think you don’t like it or won’t enjoy it, then TRY it.

Commit to doing it for a few weeks at least, because that’s when you will start to notice the benefits. And when you notice the benefits, that’s when you really start to enjoy it.

For me, standing over a heavy barbell is a pleasure and a privilege – it’s tough and takes discipline, but it has so much reward.

Now… stop reading articles about strength training and go DO some strength training!