2. Strength training protects bone health and muscle mass.
At around age 30 we start losing as much as 5% of muscle mass per year due to aging. (4)
According to a study published in October 2017 in the Journal of Bone and Mineral Research, about 30 minutes twice a week of high intensity resistance and strength training was shown to improve functional body movement, as well as bone density, structure, and strength in postmenopausal women with low bone mass, and with no negative effects. (5)
Moreover, the HHS guidelines note that, for everyone, muscle-strengthening activities help preserve or increase muscle mass, strength, and power, which are necessary for bones, joints, and muscle health as we age.