{
  "id": 16711368,
  "title": "How weight lifting can help you stay healthier as you age",
  "url": "https://urgent.news/2026/10/27/how-weight-lifting-can-help-you-stay-healthier-as-you-age",
  "topic": "world",
  "section": "World",
  "published": "2026-10-27T05:32:10.000Z",
  "source": {
    "name": "The Chronicle Ghana",
    "slug": "the-chronicle-ghana",
    "url": "https://thechronicle.com.gh/how-weight-lifting-can-help-you-stay-healthier-as-you-age-2/"
  },
  "original_language": "en",
  "account": "Strength training – also known as resistance training – is more than just lifting weights to build muscles; it's a crucial component of maintaining overall health as we age. Often overlooked, this type of exercise can help us live better, longer lives.\n\nExperts agree that the biggest health benefits are gained when beginning a strength training routine, rather than continuing it after a period of inactivity. For those new to this type of exercise, it's recommended to start with two sessions per week, each lasting between 20 to 30 minutes.\n\nThese sessions should include a variety of exercises targeting different muscle groups. Lower body exercises, such as sit-to-stands, squats, step-ups, and lunges, can be performed using body weight or light weights. Upper body push exercises, like wall push-ups, standard press-ups, or chest presses, and upper body pull exercises, such as rowing movements using resistance bands or machines, are also beneficial. Trunk/core exercises, including planks or loaded carries, help improve stability and posture.\n\nWhile a gym may seem necessary for strength training, bodyweight exercises can be done at home using everyday items like chairs or cans of food. It's important not to get discouraged if certain exercises feel too easy initially – adding light weights or increasing repetitions and sets over time can provide further benefits.\n\nAs you progress, focus on challenging yourself with more resistance, repetitions, or additional sets. Remember, gradual improvement is key, and consistency is more important than intensity. Even small bursts of muscle strengthening exercise can significantly reduce the risk of premature death and chronic diseases.\n\nInterestingly, research shows that adults over 70 who engage in regular weight training have a lower risk of dying compared to those who don't. This age group can also experience improvements in functionality, physical performance, and muscle mass. The mental health benefits of strength training are not to be underestimated either. For many, working out provides a sense of clarity and calm, serving as a release for physical tension and anxiety.\n\nIn essence, while aerobic exercise undoubtedly contributes to longevity, muscle strength is vital for a better quality of life as we age. Regular strength training, therefore, should be encouraged across all age groups, serving as a 'pension contribution' for our future selves.",
  "summary": "All exercise helps you live longer, but strength training helps you live better – here’s how you can get stronger. If you watched me carry my shopping into the house the other day, you’d have caught me behaving a little strangely. Clutching a two-litre bottle of water in each hand, I started doing squats. It’s […] The post How weight lifting can help you stay healthier as you age appeared first…",
  "key_points": [
    "Strength training crucial for healthy aging",
    "Start with 2 weekly 20-30 minute sessions",
    "Adults over 70 with regular weight training live longer"
  ],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}