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Strength training

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

77 studies14 answersupdated Nov 2026

All questions and research on strength training →Strength training: news and checked claims in your inbox →

Evidence per claim

Helps you age healthily

View evidence →

Strong

Safe and worthwhile, also after 70

View evidence →

Strong

The best approach against muscle loss

View evidence →

Strong

Also strengthens the bones

View evidence →

Moderate

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.

In practice

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

Heard on podcasts

What popular health podcasts claimed about strength training, checked against the research.

Dr. Mindy PelzHolds up

“Eating protein alone, without strength training, does not lead to muscle growth in people over fifty.”

What the research says →

Siim LandPartly

“Combining strength training with creatine gives adults under 50 an average of 4.4 kg more strength gain in the upper body and 11.4 kg more in the lower body than strength training alone.”

What the research says →

Dr. Gabrielle LyonDoes not hold up

“Strength training leads to greater muscle growth in boys after puberty than in girls.”

What the research says →

Strength training: what's new, and what holds up

We follow the latest research on strength training and listen to leading health podcasts, and we check what they claim. You'll get one email on Thursdays with what matters, and only when there's something new.

You can add more topics later, such as exercise or sleep.