Strength Training for Longevity
Build Resilience, Live Vibrantly—At Any Age
The data is clear: for those aged 65 and older who suffer a hip fracture, between 18% and 33% will die within a year. That’s a sobering statistic—and one that underscores the value of strength training as a powerful tool for longevity.
Why Strength Training Matters
Research shows that weight-bearing exercise stimulates bone-forming cells, making bones stronger and denser—especially in the hips, spine, and wrists. These are the most common fracture sites in falls.
But the benefits don’t stop there.
A well-designed, progressive strength training program—crafted by an experienced trainer—also builds mobility and stability. Movements like lunging, squatting, and jumping aren’t just about muscle; they also elevate the heart rate and can be considered cardio. So yes, it’s good for your heart, too!
Community: A Powerful Resource
Belonging to a community like the one at 1801 gives you access to more than just a gym. You tap into a supportive environment of fitness professionals and like-minded individuals who help you feel empowered—not defined by statistics.
This isn’t about just surviving—it’s about thriving with purpose, no matter your age. It’s about having the tools to train wisely through middle age and prepare yourself for life at 70 and beyond.
Life Experience Meets Science
As someone who’s delivered over 14,000 one-on-one training sessions, I’ve seen the toll everyday life can take—whether through sports, outdoor work, or just the grind of manual labor.
The reality? As we hit our 50s and beyond, training gets harder—mentally and physically. Motivation fades. Joints ache. Warming up and cooling down become essential. Even something as simple as a walk can feel tough.
The Sarcopenia Struggle
Starting in our 30s, we begin to lose 3–5% of muscle mass per decade, a process called sarcopenia. Sarcopenia doesn’t just make lifting heavy things harder. It affects everyday life—walking, climbing stairs, getting in and out of your car. It increases the risk of falls and injuries.
But here’s the thing: you can fight it.
I’ve lived through it personally—transitioning from a career as a lumberjack, where physical labor was the norm, to becoming a trainer and educator in the fitness space. I know the wear and tear of a life on your feet, but I also know the rejuvenating power of strength training, solid nutrition, quality rest, and sleep.
It’s not just possible to slow the decline. In many cases, we can reverse it.
Transformative Stories
I’ve seen people transform through strength training. I’ve heard the stories. I’ve watched friendships form and communities grow around shared goals. I’ve seen people achieve things they once thought impossible—and keep showing up because they love the process.
They invest in themselves. And in each other.
Peter Attia, MD, in his excellent book Outlive, puts it perfectly. He talks not just about “lifespan” but about healthspan—the idea that it’s not just how long you live, but how well you live.
Attia argues that the path of wellness may not guarantee more years, but it absolutely improves the quality of the years you have—delaying or preventing diseases like heart disease, cancer, Alzheimer’s, and type 2 diabetes.
Strength Training = More Than Muscles
Beyond the physical, strength training boosts metabolism, reduces blood pressure and body fat, improves sleep and energy levels, and helps regulate hormones.
And yes, it supports brain health, too.
By increasing blood flow, strength training enhances executive function, memory, confidence, and mood—thanks to the release of feel-good hormones. It can even reduce anxiety and stress, provided the intensity, frequency, and individual needs are thoughtfully considered.
Busting the Myths
At 1801, we’re on a mission to change the narrative. That starts with busting myths like:
“I’ll get bulky.”
“I’m too old.”
“I have to lift really heavy weights.”
“I won’t enjoy it.”
You might think of a dozen reasons not to start—but the real list is short.
Make the Commitment
You deserve to invest in what could be the best years of your life.
Get strong. Get healthy. Feel different.
Because strength isn’t about lifting the most weight—it’s about living your best life.
Strength is the new seventy.
Wez Parkes is a Strength and Conditioning Instructor and Coach at Gym 1801. A six-time Ironman with over 20 years of experience, he’s known for his high energy, adaptability, and deeply personalized coaching style. He believes most fitness questions are best answered with “it depends,” reflecting his commitment to individualized training that meets people where they are—at any age.