July 12, 2025. By Myna Tirupattur.

Grabbing a bag of groceries, going up the front steps, picking up your grandchildren. What do these all have in common? That these tasks test our functional strength and mobility. I live in a multigenerational household, with my mother, grandmother, and siblings. I come from a culture where older relatives are taken care of by their daughters or granddaughters. But what about the beauty of functional independence?

As we age, our bodies naturally experience changes. Muscle mass decreases, and bones become more fragile. For many older adults, these changes are perceived as inevitable, and some resign themselves to a life of reduced activity and strength. However, as a medical student at the Brody School of Medicine, a 2024-2025 Schweitzer Fellow, and a loving granddaughter, I urge you to reconsider what aging can mean for you.

There is countless research on cardio exercise for cardiovascular health, but strength training often gets overlooked – especially for older adults. Some might fear that lifting weights is inherently too strenuous, or that it’s too late to start. This could not be further away from the truth. Now, I’m not saying you have to become Arnold Schwarzenegger!

By the age of 75, we may lose up to 30% of our muscle mass. This loss of strength can lead to a host of challenges, from a difficulty in performing everyday tasks like carrying groceries to an increased risk of falls and fractures. For older adults, regular weightlifting and resistance exercises can slow, halt, or even reverse muscle loss.

Bone density naturally decreases with age, increasing the risk of osteoporosis and fractures. Strength training has been shown to be one of the most effective ways to preserve bone health. When we are adding weight to our exercise routine, we are creating tension and stress on our bones that stimulates bone-forming cells. This can help increase bone mineral density, making bones stronger and less likely to fracture.

Studies have shown that older adults who engage in strength training have significantly better bone health than their sedentary peers. Weight-bearing exercises like squats, lunges, and leg presses have been shown to slow the loss of bone mass in the spine and hips, which are the most common fracture sites for older adults.

Despite its many benefits, strength training is often underutilized by older adults, as there are many misconceptions about its safety and accessibility. The fear of injury or the belief that strength training is too strenuous can deter many from trying. The reality however, is that strength training can and should be adapted to individual fitness levels. As part of my Schweitzer Fellowship, my partner and I lead Matter of Balance classes, which are evidence-based to prevent falls. One concept that we discuss and emphasize is the negative loop of the “fear of falling.” This has to do with losing physical ability from the fear of falling doing daily activities. This in turn increases one’s risk of falls. It is important to be cautious, but not to the extent of avoiding all physical activity. I will never forget when conversing with one of the participants in the Matter of Balance class, and she told me that since starting to exercise and strength train, her posture had improved, and she no longer had frequent aches and pains. She was quick to get up from her chair! I was so happy to hear this and see the progress of this participant.

To start, consult with a consult with a healthcare professional or personal trainer. Many fitness centers offer classes specifically for older adults, with instructors to help individuals train safely. It’s important to begin slowly and listen to your body and consult with a healthcare professional or personal trainer before starting a new exercise routine. The message is clear: It’s never too late to start lifting, and the rewards are more than worth the effort. Whether you’re looking to maintain your health, prevent falls, or enhance your overall quality of life, strength training offers the key to aging with vitality and strength. So, pick up those weights—your future self will thank you.

Myna Tirupattur

2024-25 NC Schweitzer Fellow

ECU Brody School of Medicine, Class of 2027

The opinions expressed are the author’s own.