Strength training isn’t just for muscleheads or gym bros; it holds value for all of us, especially as we age. On average, individuals tend to lose between 1 to 3% of muscle strength and 3 to 5% of muscle mass each year after age 40. Maintaining muscle strength and size is crucial to sustaining a high quality of life as we age. Thankfully, incorporating strength training into your routine doesn’t have to be complicated, nor do you have to spend a lot of money on memberships. There are simple strategies that all of us can employ to help maintain our muscular skills.

According to Dr. Andy Galphin, a physiology expert at Cal State Fullerton, one effective strategy is the 3×5 approach. “3×5” involves choosing 3 to 5 exercises, doing 3 to 5 reps for each exercise, with a 3 to 5-minute break between sets, repeated 3 to 5 times weekly. This routine typically takes 30 to 40 minutes daily, making it manageable to fit into your schedule before work or during your lunch break. The goal is to accomplish about 15 working sets for each muscle group each week. While this might not be sufficient to become a competitive bodybuilder, it aligns with my priority of striving for a healthy, long life. A simple, consistent strength training routine plays a critical role in achieving this.

When planning your exercises, consider whether you have weights or exercise bands. If you do, you can incorporate them accordingly. However, remember that bodyweight training is also a form of strength training. If you’re relying on bodyweight exercises, you may need to increase the number of repetitions, particularly if you aim to build strength.

Engaging in strength training is akin to making a deposit into an investment retirement account. When we work out, we’re paying the cost now, at our current age, to reap the benefits later in life. Physical strength and muscle mass will be vital for maintaining independence and a fulfilling life as we age. Additionally, emerging research highlights the neuroprotective benefits of strength training.