When you hear the term "healthy aging," you may feel it's something that doesn't apply to you yet. But we need to be concerned about our longevity earlier than we think. After age 30, men and women lose about 3–8% of their muscle mass per decade — and this loss accelerates after age 60.
This is especially true for women since menopause further exacerbates bone and muscle loss. Plus, women have traditionally been less likely to engage in strength training, often choosing cardio-focused exercise out of fear of bulking up.
Not only does a regular strength-training routine help to combat the natural loss of muscle mass, but it strengthens our bones (which also weaken with age) and can even add years to our life, according to a study published in The Journal of the American College of Cardiology. The study found that women who strength trained two to three times a week were more likely to live longer and were 30% less likely to die from heart disease.
