There’s a common misconception that strength training is only for the young, the athletic, or those chasing aesthetic goals. But more and more research—and real-world experience—is proving the opposite: resistance training is one of the most effective tools for promoting health and independence well into older age.
As a Strength and Conditioning Coach, Corey Shader has worked with clients across the age spectrum, including many older adults who are either new to fitness or returning after decades away. They aren’t necessarily looking to bench heavy weights or build six-pack abs; rather, their goal is to maintain mobility, reduce the risk of injury, and continue living independently with confidence.
Why Strength Training Matters as We Age
Starting in our 30s, we begin to lose muscle mass naturally—a process known as sarcopenia. Without regular resistance training, this decline accelerates over time, affecting strength, balance, and metabolic health. But the good news? It’s never too late to start.
Strength training, even at a modest level, can improve bone density, joint health, and balance—key factors in preventing falls and encouraging an active lifestyle. Following a structured program can help older adults regain functional strength, move with greater ease, and feel better overall.
Addressing Fears and Misconceptions
Many older adults hesitate to start lifting weights due to fear of injury or uncertainty about how to begin. Corey emphasizes that strength training doesn’t have to mean lifting heavy or performing complex movements. With proper guidance, exercises can be scaled to fit any fitness level, starting with bodyweight movements or light resistance.
Programs designed with longevity in mind focus on functional movements: squatting, pushing, pulling, and carrying—all motions that translate directly to daily activities like standing from a chair, lifting groceries, or climbing stairs.
The Mental and Emotional Benefits
Beyond physical improvements, strength training offers a major boost in confidence and mental well-being. For many of Corey’s older clients, seeing measurable progress—whether it’s adding a few pounds to a lift or moving more comfortably—brings a renewed sense of purpose and self-assurance.
Start Where You Are
The message is simple: it’s never too late to start. Whether you’re in your 50s, 60s, or 70s, introducing resistance training into your weekly routine can significantly improve your quality of life. And with a thoughtful, personalized approach, progress is not only possible—it’s likely.
As Corey Shader often says, “We train now so that we can keep doing the things we love later.” Strength training isn’t about lifting the heaviest weights—it’s about lifting yourself up for the long run.
About Corey Shader
Corey Shader is a Strength & Conditioning Coach based in Portland, working with fitness enthusiasts of all ages, from older adults staying active to teenagers starting their fitness journey. Corey Shader has four years of experience and specializes in strength training, injury prevention, and functional fitness, emphasizing consistency and smart recovery for long-term success. “Stay strong. Keep it simple.”
