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Pure Sports Medicine

Why strength training matters as we age

 

By Mike Rosenstock, Physiotherapist

 

Strength training is an incredibly popular form of exercise for many reasons, but we appreciate its not always everyone’s cup of tea. Maybe you have never been interested in going to the gym or maybe you used to but fell out of the habit, choosing to pursue other sports.

 

However you feel about strength training, we are here to give you the facts so that you can make an informed decision about your health and wellbeing. So, whether you’re swinging a golf club, smashing a padel ball, sprinting for a tennis shot, or lining up a croquet hoop, we’re going to explain how your body’s strength plays a vital role in how well – and for how long – you can keep enjoying these sports.

 

From our 30s onwards, we naturally begin to decline in muscle mass and bone density. Without intervention, such as strength or resistance training, this decline can affect our balance, coordination, and overall performance. Strength training is one of the most effective ways to counteract the ageing process – and, the good news is, it’s never too late to start.

 

The recommended guidelines for physical activity in older adults includes x2 strength-based sessions per week (incorporating balance and stretching) plus either x150 minutes of moderate activity per week, such as water aerobics, a gentle bike ride, dance fitness, hiking, mowing lawn or playing golf, for example, or x75 mins of vigorous activity like running, swimming, playing football, hiking uphill, tennis, padel or cycling.

You might be reading this, thinking that you complete either one or two thirds of the recommended activities listed above, and the likelihood its the latter two sections. Adding strength sessions to your week may feel like a challenge, especially on top of other sporting commitments, but it could be the key to performing those sports, better and for longer.

For example, with golfers, stronger legs and trunk mean greater stability through the swing, improved clubhead speed, and less strain on the lower back. In padel and tennis, strength helps you move more explosively around the court, generate power in your shots, and protect your joints from repetitive stress. Even in croquet, where the movements are more controlled, good muscle tone and endurance in the legs, shoulders, and back reduces fatigue and makes those long afternoons on the lawn easier on the body, and therefore more enjoyable.

Now, we’re not saying that strength training has to mean heavy barbells or intimidating gym sessions. The truth is, simple, targeted exercises using resistance bands, light dumbbells, or even your own body weight can maintain – and even build – muscle, improve posture, and boost endurance.

 

Not only that, but strong muscles also support healthy joints, which is reduces the risk of injuries – old or new – that can keep you away from the sports and activities you love. Perhaps most importantly, regular strength work improves balance and coordination, helping prevent falls. The confidence that comes with a strong, capable body extends far beyond sport, enhancing daily life and independence.

 

A personalised strength program is often the boost people need to get better at their chosen sport as it’s designed around your body, your developing strength levels and overall goals. It’s also effective because it’s tailored to fit around your schedule and lifestyle. Having a clinician or healthcare professional supporting you also helps keeps you accountable and motivated throughout the process.

 

So, whether you’re chasing a ball, walking the fairway, or enjoying a leisurely lawn game, strength training will help you do it better, for longer, and with less risk of injury. Your future self will thank you.

If you’re interested in adding strength training to your routine and would like to speak to one of our expert clinicians for more information or advice, visit our clinic on-site in The Studio, or click the button below to book your free 15-minute consultation. Free 15 Minute Consultation – Pure Sports Medicine