Lift for longevity: Why lifting weights matters more than ever
Cambridge personal trainer Ollie Thompson has some expert advice for us.
When most people think of weight training, they picture bodybuilders. But resistance training is one of the best investments for long-term health - and almost everyone should be doing it. Yet only around five per cent of UK adults meet the recommended two sessions a week.
Lifting weights isn’t just about looks - it’s about staying strong, mobile and resilient as you age. Strength supports everyday tasks like getting off the floor, carrying shopping, maintaining hobbies, regulating blood sugar, and keeping metabolism healthy. I’ve seen firsthand, working with over 250 clients, how even a simple routine can boost energy, confidence, and quality of life at any age.
Today, I’m sharing my top tips to help you get started - and feel stronger, for longer.
1. Staying healthy under the hood
One of the most overlooked benefits of weight training is its impact on your internal health. Muscle isn’t just for appearance - it plays a vital role in nearly every system in your body. Regular resistance training improves insulin sensitivity, helping your muscles absorb glucose more effectively, which reduces the risk of type 2 diabetes.
It also increases your resting metabolic rate, meaning you burn more calories at rest - crucial for long-term weight management. Studies have also shown that lifting weights can help lower blood pressure, reduce chronic inflammation, and improve markers of heart health and hormone regulation.
Trainer Tip: You don’t need hours in the gym to see these benefits. As little as 2x 30 minute resistance sessions a week can lead to measurable improvements in metabolic health, energy levels, and body composition - especially when paired with a nutritious diet and adequate recovery.
2. Build Bone Density and Joint Strength
Resistance training strengthens bones and supports joint health. As we age, bone density declines, increasing fracture risk. After age 30, we lose about one per cent of bone mass annually - a rate that accelerates for women after menopause.
Weight-bearing and resistance exercises apply healthy stress to bones, keeping them strong and dense. Stronger bones and joints lead to greater resilience, independence and lower injury risk later in life.
Trainer Tip: Focus on weight-bearing exercises like squats, lunges, step-ups, and deadlifts. You don’t need heavy weights at first - consistency and gradual increases are key. Once confident, heavy sets of four to six reps are ideal. For the upper body, try medicine ball chest passes or ball slams. Aim for two to three sets per week for both lower and upper body. Feel free to contact me for help with technique.
3. Stay mobile, flexible and pain-free
A common misconception is that lifting weights makes you stiff and immobile. Done correctly, resistance training actually enhances mobility and flexibility, especially when exercises are performed with good technique through a full range of motion.
Resistance training helps preserve joint lubrication, maintain muscle balance, and reduce stiffness and injury risk as you age. The tight physiques some associate with weight training usually result from poor technique, imbalanced routines, or breathing issues.
Trainer Tip: Incorporate exercises that move joints through their full range of motion and build strength at end ranges, like deep goblet squats, lunges with the knee to the ground, and full-reach rows. Slow, controlled tempos (eg, three seconds down, one-second pause, one to two seconds up) improve joint control and strength in lengthened positions.
4. Build resilient tendons and ligaments
Resistance training supports connective tissue - tendons and ligaments - which transmit force, stabilise joints and protect against injury. As we age, these tissues become less elastic and more prone to damage, especially without regular loading. Tendon and ligament injuries are common in midlife and older adults as collagen and tensile strength decrease over time.
Resistance training applies healthy stress to connective tissue, stimulating collagen production and maintaining strength. The key is progressive, consistent loading to keep them strong and supple.
Trainer Tip: Isometric holds - where the muscle engages without changing length - are excellent for connective tissue. Try split squats with a pause, wall sits, or planks. Isometrics are joint-friendly, boost tendon capacity, and build focus and control.
5. Future-proof your body for the real world
A truly resilient body is about how well you function in the real world. Grip strength, explosive power, agility, balance and foot control are key - especially for reacting quickly to prevent falls.
The good news? Resistance training isn’t just bicep curls. Done properly, it includes full-body strength, power moves like kettlebell swings, and stability drills. It’s dynamic, adaptable to your age and goals, and can be done in just 60 minutes a week.
With the right plan, you can build strength, maintain bone health and develop real-world resilience - staying strong and independent for decades.
You don’t need a gym to build a resilient body
One of the biggest misconceptions is that building strength and resilience requires a gym membership or fancy equipment - but that’s simply not true. As a personal trainer specialising in home-based training across Cambridgeshire and through my online coaching programmes, I’ve seen first-hand how powerful workouts at home can be.
With just a few key pieces of equipment - or even bodyweight alone - you can build muscle, strengthen joints and improve mobility right from your living room or garden. The key is a smart, well-structured approach tailored to your body, goals, and experience level.
Try this simple home beginner workout
Perform two rounds of the following, resting as needed:
- Wall sit (Isometric hold) - 30 seconds
- Incline push-up (hands on a sturdy surface - wall, sofa) - 8-10 reps
- Vertical jumps (focus on soft landings) - 5-8 reps
- Bent over row (using a weight or heavy bag) - 10 reps
- Dead bugs (core stability) - 30 seconds
Cambridge-based Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie offers both in-person and virtual personal training. Visit www.welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.
