Still Think Strength Training Isn’t for Older Adults?

Hey Fit Pros,

Let’s talk about the invisible barrier stopping many people from training smarter as they age: misinformation.

I hear it often—"I’m too old to lift (heavy) weights" or "I just do cardio to stay healthy." These myths don’t just come from clients—they’re still floating around in some training circles too. And it’s not harmless. It leads to undertraining, missed gains, and preventable decline.

The good news? We now have solid data to challenge those assumptions and help older adults reclaim their strength.

Resistance training (RT) is one of the most powerful tools we have to support aging, even though misinformation is everywhere. A recent 2025 study in Scientific Reports found that gym-goers, even regulars, struggled to identify common myths about strength training. Fewer than half correctly answered questions on full range of motion or load intensity.

Meanwhile, your clients are losing 3–8% of muscle mass per decade—and up to 10% per decade after age 50. This isn’t about looking fit—it’s about living independently and preventing falls, cognitive decline, and cardiovascular disease.

1. Myth: Older adults shouldn’t lift heavy weights
   Truth: Progressive overload is still effective (and safe) when scaled. Strength training helps maintain bone density, muscle mass, and independence.

2. Myth: Gentle exercise is enough after 65
   Truth: While mobility matters, resistance training is essential to combat sarcopenia, reduce fall risk, and support brain function.

3. Myth: Cardio alone is sufficient for heart health
   Truth: Resistance training is equally important—it reduces blood pressure, improves circulation and supports heart and brain function.

4. Myth: Flexibility decreases with resistance training
   Truth: Research shows that resistance training improves or maintains range of motion just as well as traditional static stretching.

5. Myth: Dementia is inevitable, and exercise won’t help
   Truth: Dual-task training and regular physical activity improve cognitive function, delay cognitive decline, and promote neuroplasticity.

6. Myth: Older adults don’t like trying new things (exercises)
   Truth: When offered safe, meaningful challenges, older adults are often eager to learn and explore. It builds confidence—not fear.

7. Myth: It’s too late to start after 65
   Truth: Starting at any age has measurable benefits. Even in late life, strength, balance, coordination, and mood can improve significantly.

• Use function as your guide: Start with everyday patterns like squats, hinges, row and carries. Modify but don’t water down.

• Educate as you train: Use simple, clear language to reframe myths. "Your muscles still respond—you just recover a bit slower."

• Revisit programming regularly: Older adults may need longer blocks to adapt, but they will adapt. I see it every day with the clients I’ve been training for more than 6 months. Track strength, balance, and energy over time.

🎙 Podcast Spotlight: I joined Dr. Lisa Weeks on her Perimenopausal Mamas podcast to talk about brain health and exercise after 50.
🔗 Listen here

🎤 Upcoming Speaking Event: I’ll be at the canfitpro Global Conference 2025 on the Longevity Decoded: Unlocking Healthspan & Vitality Panel—join us in Toronto this August! More info at canfitpro.com.

• Breaking the Age Code by Becca Levy – on how your mindset and thoughts affect how you age

• Successful Aging by Daniel Levitin – science meets practical wisdom around aging well

• Podcast: The Drive with Peter Attia and Dr. Mike Israetel– the science of resistance training.
  Disclaimer: I strongly believe that performance enhancing drugs (PED) should be used for that (improving performance) and that when the focus is on longevity, you do not and should not need any type of PED to gain muscles. I also don’t know enough of the science behind them to make any recommendations or judgements on them. However, from a personal standpoint, I prefer to focus on drug free interventions as much as possible.

My next canfitpro Personal Training Specialist course runs September 19-21, 2025.
📍 Sign up here: canfitpro.com/personal-training-specialist
Use ID# 132622 when registering.

Until then, keep training—because life is science but also magic!
Dr. Loïse

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