Remember Monica Geller from F.R.I.E.N.D.S? Courteney Cox, who played the iconic character, recently turned 61. But one look at her, and you would think she is still in her late 40s. In a recent Instagram post, she revealed the secret behind ageing so gracefully: "Just had a birthday. Don't love the number, but have no choice. You just got to do the best you can," she starts off the video, which pans to visuals of her running on the treadmill, pulling weights, and stretching on the Pilates reformer. Agreeing with the star, Deepika Sharma, a personal fitness expert, said full-body resistance training sessions are the key to ageing well, adding that after 50, most people start losing muscle —about 1–2% every year if they stay inactive. "This slow muscle loss is called sarcopenia, one of the main reasons people start to feel old or unstable. Resistance training is the antidote," she shared, explaining that it helps build muscle strength, which takes pressure off your joints, especially in the knees, hips and spine area. It also improves balance, posture, bone density and sharpens your mind. Spoorthi S, a fitness expert at Cult, shared that resistance training, often hailed as a cornerstone of fitness, is particularly transformative for women over 50. Cox’s sculpted physique at 61, attributed to full-body resistance training, is a testament to the power of this exercise regimen. While aesthetics are a visible benefit, the advantages of resistance training for older women go far beyond appearance, impacting overall health, functionality, and longevity. 1. Strengthens bones and prevents osteoporosis: As estrogen levels decline with age, women face a higher risk of osteoporosis. Resistance training promotes bone density and reduces the risk of fractures. Exercises like weighted squats, deadlifts, and resistance-band workouts are particularly effective for strengthening bones. 2. Maintains muscle mass and functionality: From the age of 30, women lose approximately 3-8 per cent of their muscle mass per decade, a condition known as sarcopenia. This decline accelerates after age 50, affecting balance, strength, and independence. Resistance training helps maintain and even build muscle mass, enabling women to perform daily activities with ease and reducing the risk of falls and injuries. 3. Supports hormonal balance and weight management: Hormonal changes during menopause can lead to weight gain, particularly around the midsection. Resistance training boosts metabolic rate by increasing muscle mass, which burns more calories even at rest. It also stimulates the release of growth hormones, improving body composition and energy levels. 4. Improves joint health and mobility: Strengthening the muscles around joints reduces strain on these areas, alleviating symptoms of arthritis and improving mobility. Controlled movements like lunges, step-ups, and rows enhance joint flexibility and overall functional fitness, enabling women to move with confidence. 5. Enhances mental well-being: Beyond physical health, resistance training has a profound impact on mental health. It reduces stress, combats symptoms of depression, and boosts self-esteem. Regular training promotes better sleep, cognitive function, and resilience, contributing to overall quality of life. Sharma gave us a quick rundown of how people in their 50s can get started: Start light, but start. Use resistance bands or light weights to begin. Warm up first, a few minutes of gentle mobility or walking helps joints. Controlled, steady movements protect your knees better than speed. Avoid deep squats or jerky moves. Go only as far as your knees allow, without pain. Rest matters as muscles grow and joints recover during rest, not during workouts. Be consistent, do 2-3 times a week, and you'll see visible results in strength and balance. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
