It turns out muscle isn\u2019t just some isolated part of our scaffolding that, like everything else, is destined to grow weaker as we get older. Science now shows it acts like a vital organ, pivotal to our metabolic and even brain health. It\u2019s longing to be challenged and it will respond by getting stronger \u2013 at any age<\/a> \u2013 protecting us from what could be a catastrophic fracture, and helping us stay mobile and independent. <\/p>\n New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n How do I know this? I\u2019ve watched my 83-year-old mum, Rhoda, transform her mobility \u2013 and vitality \u2013 in just one year through strength training. Diagnosed with osteoporosis<\/a> in her sixties, she had gradually lost so much muscle in her back that she could only walk upright unaided for 30 seconds. She tried working out with resistance bands, using rowing and climbing machines, but nothing had turned it around.<\/p>\n Then when she and my dad, Michael, watched an interview I did with a strength coach \u2013 who now trains them \u2013 we all made the decision to give weight lifting a try. At 81, my dad has gone from a man who was worrying about age slowing him down to something of an elite lifter (for his age). He continually wows fellow shoppers by running up escalators and steep flights of steps as he speeds through his errands.<\/p>\n My parents train twice a week with me in my garage using a barbell and weights, following a programme<\/a> set by an online coach. We focus on four compound movements that work the major muscle groups: the squat, deadlift, overhead press, and bench press.<\/p>\n My mum\u2019s first deadlift was around 12kg; today she can deadlift over 45kg. She squats with a 20kg vest. She now walks unaided and with hugely improved speed and balance for over six minutes at a time. More importantly, she feels capable again. <\/p>\n My dad now deadlifts over 90kg \u2013 more than double what he managed at the start \u2013 and benches close to 50kg. But the real shift isn\u2019t just the numbers: it\u2019s confidence. Where my parents once felt they were on a downward path, they now feel they are improving and have so much to look forward to with their regained power and function<\/a>. And with the benefits being felt within just a few weeks of starting training, we are all committed to keeping this up for life. There\u2019s no going back now.<\/p>\n Build strength slowly<\/p>\n We first started weight training<\/a> together in January 2025, with the twice weekly sessions lasting around 90 minutes each time as we worked through our four separate lifts.<\/p>\n For each of them, we\u2019ll warm-up with lighter weights on the bar first before building up to our heaviest lifts. <\/p>\n The key advantage with using a barbell is the ability to start very light and increase weight in small increments \u2013 1kg or even as little as 0.5kg at a time \u2013 allowing steady, safe improvement. That steady progression is what has transformed my parents.<\/p>\n It has also meant they\u2019ve not really been affected by muscle soreness after workouts.<\/p>\n But barbells aren\u2019t the only way. Whether it\u2019s dumbbells, kettlebells or machines, the principle remains the same: the challenge must increase over time. Muscle responds to challenge through a principle called progressive loading \u2013 gradually increasing resistance so the body adapts and grows stronger.<\/p>\n In our case, we all started by lifting light weights to focus on getting our form right before slowly increasing the load. <\/p>\n On the squat, my mum began by just mastering sit-to-stands from the bench, before learning to squat lower to a box, gradually adding a little weight to her vest and increasing from there.<\/p>\n It\u2019s always a good idea to consult a GP before starting a new high-intensity exercise regime, especially if you have pre-existing conditions like osteoporosis. <\/p>\n Don\u2019t only rely on the strength sessions, though<\/p>\n Structured strength training sessions are a very powerful healthy ageing tool, but daily movement matters too. Walking, gardening, carrying shopping, climbing stairs \u2013 these small movements maintain circulation, joint health and metabolic flexibility.<\/p>\n A 2022 meta-analysis in The Lancet Public Health linked higher daily step counts with lower all-cause mortality risk, with benefits evident at step counts below 10,000 \u2013 particularly in older adults.<\/p>\n![\"\"](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/03\/SEI_287640598.jpg\")
Michael can now deadlift double the weight of what he could when they started<\/p>\n
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