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InterventionStrength training
Also: resistance training
Last scientific update: jun 2026
Strength training is exercising against resistance, using weights, your own body weight or bands, to build muscle strength and mass. It is one of the best-proven ways to age healthily.
Strength training at a glance
WorksYes, for strength and muscleStrong
Also good forBones and balanceStrong
How often2 to 3 times per week
SafeYes, also after 70Strong
Strength training is one of the best-proven ways to stay strong, mobile and independent with age.
31 studies5 answersupdated jun 2026
Evidence per claim
Helps you age healthily
View evidence →Safe and worthwhile, also after 70
View evidence →The best approach against muscle loss
View evidence →Also strengthens the bones
View evidence →Practical use
For whom
Almost everyone, and especially people over 50 who want to preserve muscle.
Not for whom
With injuries or heart complaints, consult first and build up gently.
Usual dose
2 to 3 times per week, large muscle groups, gradually heavier (progressive).
Key caveats
Technique over weight. Combine with enough protein. Walking alone is not enough for muscle.
What we know, and don't
Known
Builds strength and muscle at any age
Good for bones, balance and metabolism
Safe when you build up gently
Not yet
The ideal schedule per person
Exactly how much is needed for maximum effect
The best mix with cardio for lifespan
Common misconceptions
"Strength training is dangerous for older people."
False. It is actually safe and worthwhile, also after 70.Strong evidence
"Walking is enough."
Incomplete. Good for the heart, but not for preserving muscle.Strong evidence
"You must lift heavy to benefit."
False. Moderate resistance also works, as long as it is progressive.Moderate evidence
How Strength training connects
Conditions