Coach's Corner: 7 Ways Strength Training Protects Your Body as You Age | D1 Daily

Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. Each week in D1 Daily, Clif shares his insight gained from more than 20 years working in strength and conditioning.

Strength training is one of the best ways to keep your body resilient as you get older. Here’s how it helps:

1. Preserves muscle mass 

As we age, we naturally lose muscle mass and strength. Strength training slows or even reverses this process, keeping your muscles strong enough to support daily activities and protect against falls.

2. Strengthens bones

Resistance training improves bone density, which lowers the risk of fractures from slips or falls—a major concern as people get older.

3. Improves joint stability

Building strength in the muscles around your joints (hips, knees, shoulders, spine) helps stabilize them, lowering the chance of sprains, strains, and overuse injuries.

4. Enhances balance and coordination

Stronger muscles—especially in your core and legs—improve posture, balance, and reaction time, all of which protect against falls.

5. Improves mobility and flexibility

Contrary to the myth, strength training doesn’t make you “tight.” It actually promotes better range of motion when done correctly, keeping your joints healthier and more mobile.

6. Supports tendons and ligaments

Over time, strength training strengthens connective tissues, making them more resilient and less prone to tears.

7. Keeps you functional

Carrying groceries, climbing stairs, getting up from the floor—these everyday movements rely on strength. Training them makes injuries from daily activities far less likely.

The key is to focus on progressive resistance training (gradually increasing load), train with good technique, and include movements that build strength in your legs, core, and back.

Day 1 – Lower Body & Core

• Sit-to-Stand (chair / box squats) – 3x10–12
• Step-Ups (onto a low bench/step) – 3x8 each leg
• Glute Bridge – 3x12–15
• Standing Calf Raises – 3x12–15
• Dead Bug or Bird Dog (core stability) – 3x8–10 per side

Day 2 – Upper Body & Posture

• Incline Push-Ups (hands on bench/wall) – 3x8–12
• Seated Row (band or machine) – 3x10–12
• Dumbbell Shoulder Press (light weight) – 3x8–10
• Bicep Curl (band or dumbbells) – 2x12
• Farmer’s Carry (hold weights, walk 20–30 steps) – 3 rounds

Day 3 – Full Body & Balance

• Goblet Squat (light dumbbell at chest) – 3x8–10
• Romanian Deadlift (light dumbbell or bodyweight hinge) – 3x8–10
• DB Flat Bench Press 3x8-10
• Standing Band Pull-Apart (for posture) – 3x12–15
• Side Plank (knees bent if needed) – 2x20–30 sec each side
• Single-Leg Balance (stand on one leg, reach arms out) – 3x20–30 sec each side

Guidelines

• Warm up: 5–10 min of light cardio and mobility (walking, arm circles, hip circles).
• Progression: Start with bodyweight or light resistance. Slowly add weight or reps.
• Form first: Always prioritize technique over load.
• Recovery: At least one rest day between sessions.