Strength Training and Physiotherapy

As we get older, our bodies naturally lose muscle strength and mass – a condition known as sarcopenia. This happens largely because our natural hormone levels drop and low-level inflammation increases, making it harder for our muscles to repair and rebuild themselves.

The good news? Loss of muscle is not inevitable. Progressive resistance training (strength training using weights, resistance bands, or body weight) is the single most effective way to turn this around, rebuild strength, and stay independent.

What Strength Training Does for Your Muscles

• Huge boost in strength: Research shows that 3 to 6 months of structured strength training can increase muscle strength by 40% to 150%, even in very old age.
• Builds new muscle: Most people gain between 1 kg and 3 kg of lean muscle over a 3- to 6-month period.
• Triggers natural growth: Lifting weights sends a signal to your body to overcome “ageing resistance,” boosting key growth hormones that help repair and protect muscle tissue.

Key Health Benefits for Everyday Life

• Protects your independence: Stronger muscles mean better balance, safer walking, a lower risk of falls, and easier everyday movements (like standing up from a chair or carrying groceries).
• Improves blood sugar and heart health: Muscle acts as a storage tank for sugar. Building muscle helps your body manage insulin and blood sugar levels more effectively, while helping reduce body fat.
• Complements good nutrition: Pairing regular strength exercises with enough daily protein (such as meat, dairy, fish, or supplements like whey protein) ensures your muscles have the building blocks they need.

How Often Should You Do It?

• Frequency: Aim for 2 to 3 times a week.
• Intensity: Exercises should feel challenging for your current ability. As you get stronger, the resistance should gradually increase to keep making progress.

Muscle loss and joint stiffness don’t have to be an inevitable part of aging.

At ESIC our physiotherapists can create a strength and mobility programme tailored specifically to your physical condition, ensuring every exercise is safe, comfortable, and effective for you.