Not too long ago, I found myself complaining to one of my daughters about my post-menopausal weight gain, stiff joints and overall general fatigue. At 62, I was feeling heavy, stiff and slow. She encouraged me to follow @trainwithjoan on Instagram. Joan MacDonald of Cobourg, Ontario is 79 years old and is clearly her strongest self. At the age of 70, she lost 70 pounds and started weight training, coached by her daughter @michellemackdonaldofficial. Michelle’s web site describes her as a “female transformation coach, pro-aging speaker, macro chef and 4X fitness champion.” Michelle is also the author of “Empowered by Strength: The Complete Guide to Building Muscle for the Female over 40.” Joan’s story of transformation inspired me and I am a loyal follower of her account.
Almost a year ago, I started doing weights with a friend of mine three times a week on an old weight machine that sat untouched in her home for 20 years. The machine creaks and groans with each workout – kind of like we do. I’ve come to really appreciate this time of chatter and challenge and we’ve managed to keep to our committed schedule. Having a buddy to work out with really helps.
Then in January, 2025, I supplemented that effort by booking a weekly session of resistance training at our local YMCA with a professional trainer named Devin Olivieri. Devin Olivieri Training (@my_trainer_inc) was established in 1996 and he has been a personal trainer since 2004 now supporting clients at YMCA Peterborough, Lindsay Recreation Complex, and Lifestyle Fitness in Port Hope. Working with a trainer like Devin is also helpful. He ensures that I am adopting proper form and technique and doing the exercises correctly to prevent injuries. He can also suggest modifications for limitations such as arthritis or other health concerns. Devin also catches my small mistakes in form and technique before they become a problem. He does all of the above with humour and warm encouragement.
According to Devin, my body will be “a lean muscle-building, fat-shrinking machine with an evenly distributed 3 hours of resistance training and 1.5 hours of cardio per week.” He also touts the benefits of a regular workout, including: increased cardio vascular, strength, endurance, recovery, life expectancy, quality of life, resistance to getting injuries or illness, increased bone density, circulation, physical abilities, appetite for healthy food, thirst for water, and quality sleep.”
The above may all be eventually true. I am feeling stronger, more capable and my energy levels have increased. My appetite for healthy food has also increased and I am mindful of what I eat. Weight training later in life offers numerous benefits for both physical and mental health. It’s one of the most effective ways to maintain independence, strength, and vitality as you age. Here are the main advantages:
Physical Benefits
1. Preserves Muscle Mass (Prevents Sarcopenia)
Muscle mass naturally declines with age, leading to weakness and frailty.
Weight training helps maintain or even increase muscle mass and strength.
2. Improves Bone Density
Resistance training stimulates bone growth, which can help prevent or manage osteoporosis and reduce fracture risk.
3. Enhances Joint Health and Mobility
Strengthens the muscles around joints, improving stability and reducing pain from conditions like arthritis.
4. Improves Balance and Reduces Fall Risk
Stronger muscles and improved coordination help reduce the risk of falls—a major cause of injury in older adults.
5. Boosts Metabolism and Aids in Weight Control
Muscle tissue burns more calories at rest than fat tissue, supporting weight management and metabolic health.
6. Improves Cardiovascular Health
Though not a substitute for aerobic exercise, resistance training can lower blood pressure and improve heart health markers.
7. Improves Insulin Sensitivity
Regular strength training helps regulate blood sugar, reducing the risk of type 2 diabetes.
Cognitive and Mental Health Benefits
1. Improves Mood and Reduces Depression
Physical activity, especially resistance training, is associated with reduced symptoms of anxiety and depression.
2. Supports Brain Function
Some research suggests strength training improves executive function, memory, and processing speed.
3. Boosts Confidence and Independence
Being physically stronger can improve self-esteem and allow older adults to maintain autonomy longer.
Here’s how to get started safely:
- Consult a healthcare provider before starting, especially if you have chronic conditions.
- Start slow, with light weights or resistance bands.
- Find a buddy to work out with, you can encourage each other to keep going.
- Focus on proper form and use controlled movements.
- Incorporate rest days and allow time for recovery.
- Work with a trainer experienced with older adults if possible.
