Getting Stronger at Any Age: What the Latest Research Says About Strength Training

Whether your goal is to get back to playing your favorite sport, keep up with your kids or grandkids, carry groceries, or simply stay independent as you age, strength matters!

Strength training is one of the most effective ways to improve overall health and physical function. But how often should you strength train? Do you need heavy weights? And does it matter whether you use machines, resistance bands, or your own body weight?

The American College of Sports Medicine (ACSM) recently published updated resistance training recommendations based on an extensive review of the latest research. The findings offer some encouraging news: There is no single "perfect" way to strength train, and you don't need a gym membership or complicated workout routine to see results!

Why Is Strength Training So Important?

Strength training does much more than build muscle. Research shows that regular resistance exercise can improve:

• Muscle strength: Making everyday activities like climbing stairs, getting out of a chair, and carrying groceries easier.
• Muscle size: Helping maintain muscle mass as we age.
• Power: Improving our ability to move quickly, react to unexpected situations, and catch ourselves if we lose our balance.
• Balance and mobility: Supporting walking, functional movement, and independence.
• Muscular endurance: Allowing us to perform activities for longer periods without becoming fatigued.

These benefits are important throughout life, whether you are an athlete looking to improve performance or an older adult hoping to maintain independence.

What Is the Best Way to Strength Train?

One of the most interesting findings from the updated ACSM recommendations is that there are many effective ways to get stronger. You don't necessarily need heavy weights or expensive equipment! These are general guidelines for healthy adults, exercise selection and intensity can be adjusted to individual abilities, symptoms, and medical considerations.

For a well-rounded strength training routine, aim to exercise at least 2 days per week, targeting all major muscle groups. A good starting point is to choose 4–8 exercises per workout, completing 2–3 sets of each exercise. When performing each set, challenge yourself with a weight or resistance that allows you to finish with approximately 2–3 repetitions left in the tank, rather than pushing your muscles to complete failure.

Here are a few additional tips to help you get started:

• Gradually challenge your muscles. As exercises become easier, gradually increase resistance, repetitions, or difficulty to continue making progress.
• Choose exercises you enjoy. Free weights, resistance bands, weight machines, and bodyweight exercises can all be effective.
• Focus on your goals. Want to get stronger? Build muscle? Improve athletic performance? Different training approaches can help target different outcomes.
• Stay consistent. Consistently challenging yourself week to week is more important than training to failure. You don't need to exhaust your muscles during every workout to make meaningful improvements in strength.

How Can Physical Therapy Help?

Getting started with strength training can feel overwhelming, especially if you are recovering from an injury, managing pain, or unsure which exercises are right for you.

This is where physical therapy can help! A physical therapist can assess your current strength, mobility, and functional abilities to develop an individualized exercise program that meets your needs and goals.

Whether you are returning to exercise after surgery, trying to prevent future injuries, improving balance, or simply looking to stay active as you age, strength training can play an important role in your recovery and long-term health.

The Bottom Line

It's never too early or too late to start building strength! You don't need fancy equipment, hours at the gym, or a perfect workout routine. Starting with manageable exercises, staying consistent, and gradually challenging yourself can make a meaningful difference in how you move and feel every day.

At OrthoRI Physical Therapy, we believe strength is about more than lifting weights. It's about giving you the ability and confidence to do the things you love!

Research Reference: Currier BS, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026;58(4):851–872. doi:10.1249/MSS.0000000000003897.