Heart Surgeon Says Weight Training Is Important as You Grow Older

A well-known heart surgeon, Dr. Jeremy London, who has worked for more than 25 years, has shared simple but important advice for older adults. He says that as people age, they should not only depend on walking, yoga, or light exercises. Instead, they should also include resistance training, such as lifting weights, using resistance bands, or bodyweight exercises like squats and push-ups. His message is clear: staying strong is important at every age.

Dr. London explains that as people get older, their muscles do not respond the same way to exercise and protein. This condition is called anabolic resistance. It means the body becomes slower in building and repairing muscle. Because of this, the same amount of exercise or protein that once helped maintain strength no longer works as well with age.

Muscle loss begins slowly in the 30s and becomes more visible after 60. Dr. London says people can lose around 3% to 8% of their muscle every decade, and this loss becomes faster with age. When muscle reduces, the body becomes weaker, balance gets affected, and simple activities like climbing stairs, lifting objects, or walking long distances become harder.

He explains that muscles are not just for physical strength. Muscles protect bones, help control blood sugar, support posture and balance, and improve recovery from sickness or injury. When muscle mass decreases, the body becomes more prone to falls, weaker bones, and slower healing.

To fight muscle loss, Dr. London strongly recommends resistance training. He says lifting weights or doing exercises that push the muscles to work sends a message to the body to stay strong. This type of training helps rebuild muscles, even at older ages. He also advises older adults to eat enough protein daily. He suggests around 1.2 to 2.2 grams of protein per kilogram of body weight, depending on age and health needs. Protein supports muscle repair and growth.

The combination of protein and resistance training can help older adults keep their strength, move independently, and stay healthier for a longer time. Dr. London says aging is something no one can stop, but how we age depends on the choices we make. Building strong muscles through small but steady habits can help a person remain active, energetic, and confident even in the later years of life.

This information is meant to guide and encourage healthier lifestyle habits. People with medical conditions should speak to their doctor before starting new exercises or making major changes to their diet.