January 31, 2023

The Top 10 Health Boosts: How Combining Resistance and Mobility Training Helps Over 50s Stay Fit and Active

Staying healthy and active is essential for people of all ages, but it becomes even more critical as we approach our golden years. One of the most effective ways to keep our bodies fit and functional is by combining resistance and mobility training. Doing so not only enhances our strength and stamina but also boosts our mental health and overall well-being. In this blog post, we will explore the top 10 health benefits of combining resistance and mobility training and how they help people over 50 stay fit and active.

1. Increases Muscle Strength and Endurance

Resistance training, also known as weight training or strength training, involves exercises that use external weights or body weight to build muscular strength and endurance. By working against resistance, your muscles have to work harder, which causes them to grow stronger. Doing resistance training for at least two days a week can help you maintain your muscle mass, which naturally declines as you age.

2. Enhances Flexibility and Range of Motion

Mobility training is focused on enhancing the range of motion and flexibility of your joints. By improving the flexibility of your muscles and joints, you can move your body more naturally and smoothly, which reduces the likelihood of falls and injuries. It can also help alleviate pain and discomfort associated with joint stiffness.

3. Reduces the Risk of Osteoporosis

Osteoporosis, which causes bones to become weak and fragile, is a common problem among senior citizens. Resistance training stimulates the growth of bones, helping to prevent osteoporosis and reduce the risk of fractures. Additionally, increasing load-bearing activities like weight training can increase bone density.

4. Improves Balance and Coordination

Resistance training and mobility training combined can improve your balance and coordination. Stronger muscles and better flexibility can help you move your body more easily and maintain stability, reducing your risk of falls and other injuries.

5. Increases Metabolism and Burns More Calories

Resistance training can increase your metabolism, which means your body burns more calories even at rest. A faster metabolism can also help you maintain a healthy weight and reduce the risk of chronic diseases like heart disease, diabetes, and stroke.

6. Boosts Cardiovascular Health

Resistance training combined with aerobic exercise can improve cardiovascular health. Engaging in regular physical activity such as resistance training and mobility training can help lower blood pressure, decrease LDL cholesterol, and increase HDL cholesterol.

7. Enhances Cognitive Function

Resistance and mobility training can enhance cognitive function and reduce the risk of cognitive decline. Exercise can also elevate mood, relieve stress, and improve overall well-being.

8. Improves Sleep and Rest

Combining resistance and mobility training can improve the quality of your sleep. Breaking a sweat at the gym releases endorphins, which can help you fall asleep faster and improve sleep quality.

9. Helps Control Blood Sugar Levels

Resistance and mobility training can help control blood sugar levels and reduce the risk of type 2 diabetes. Exercise can also help improve insulin sensitivity, which allows your body to use glucose more efficiently.

10. Builds Confidence and Self-Esteem

Finally, combining resistance and mobility training can boost your confidence and self-esteem. Regular exercise improves body image and self-perception, leading to a more positive outlook on life.

The Takeaway

In summary, combining resistance and mobility training can have numerous health benefits for people over 50. From strengthening muscles and increasing bone density to enhancing cognitive function and building confidence, these exercises can help you stay fit and active as you age. Remember to always consult with a healthcare professional before embarking on any exercise regimen.


Q1. Can I still do resistance and mobility training if I have a chronic condition?

A1. Exercise is generally safe for people with chronic conditions, but it’s always best to consult with your healthcare provider before beginning any new exercise regimen. They can recommend the appropriate type and intensity of exercise to meet your needs.

Q2. Do I need to buy expensive equipment for resistance training?

A2. No, you can use your body weight or inexpensive equipment like resistance bands or dumbbells for resistance training. Gym equipment can be used, but it’s not essential.

Q3. How often do I need to engage in resistance and mobility training?

A3. It’s recommended to do resistance training at least two days a week and mobility training daily. However, the intensity and frequency of exercise should be adjusted based on your fitness level and individual needs.

Q4. Can resistance and mobility training help alleviate joint pain?

A4. Yes, resistance and mobility training can help alleviate joint pain by increasing flexibility and range of motion. However, if you experience severe joint pain, it’s best to consult with your healthcare provider before beginning any new exercise program.

Q5. Can resistance and mobility training help me lose weight?

A5. Yes, resistance and mobility training can help you lose weight by increasing your metabolism and burning more calories. To see significant weight loss, you must also maintain a healthy diet and engage in regular physical activity.

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