Being strong, feeling good, and looking great? Yep, building muscle checks all those boxes. But did you know it’s also key to staying healthy and feeling amazing as you age?
To dive deeper into the power of strength training, we tapped Shellie Edington—an absolute force in the fitness world. She started her CrossFit journey at 46 and went on to win the CrossFit Games just a few years later. Proof that strength has no age limit. Her insights? Game-changing.
What’s Really Happening With Muscle Loss as We Age
That sneaky dip in muscle mass and strength as we age? That’s sarcopenia—and it creeps up fast if we’re not staying active. Sitting too much, dealing with chronic conditions, or skipping strength training can all speed up the process. And let’s be real, losing muscle isn’t the vibe. It makes everyday things—like carrying groceries or staying steady on your feet—more challenging and increases the risk of falls and fractures. Sarcopenia isn’t just a buzzword—it’s a reminder to stay strong and keep lifting!
Strength Knows No Age Limit
Good news: You’ve got the power to stop sarcopenia—and even reverse it—by making a few smart lifestyle changes. Let’s dive into how building muscle isn’t just for the young, it’s a game-changer at any age.
Here are the benefits of building muscle and why it’s your ticket to a healthier, stronger you:
Gain Muscle Power
Muscle mass naturally decreases around 3–8% per decade after age 30, and the rate picks up speed once you hit 60. But don’t worry, it’s not too late to start. Strength training today means stronger muscles tomorrow. So, start now and feel the power as you age like fine wine.
“Strength training is non-negotiable for women, especially as we age. Muscle is the organ of longevity—it protects our bones, metabolism, and overall vitality. Once we hit perimenopause, estrogen and other key hormones that support muscle maintenance start to decline. If we’re not actively lifting heavy weights to stimulate our central nervous system and build strength, we risk losing muscle mass, bone density, and functional independence.” - Shellie Edington
Get your metabolism fired up
Who doesn’t want to boost their metabolism and keep that energy high? Resistance training not only helps you build lean muscle, but it also cranks up your resting metabolic rate (which naturally slows down as we age). That means more energy, better weight management, and a healthy glow.
Enhance Your Mobility
Say goodbye to stiffness and hello to flexibility. Building muscle means you stay mobile, balance like a pro, and reduce the risk of those unwanted falls.
Build Bones of Steel
Strong muscles = strong bones. Strength training helps prevent osteoporosis and reduces your chances of fractures as you age. So go ahead, lift heavy and live boldly—it’s your body’s way of staying strong inside and out.
“Squats, deadlifts, presses, and pulls are your foundation. Learn proper mechanics first; don’t rush to add weight. A good coach can make all the difference.” - Shellie Edington
Flex for Your Heart
Turns out, weightlifting isn’t just about the muscles—it’s good for your heart too! Keeping that ticker strong means you’re lowering your risk of heart attacks, strokes, and other vascular issues. So go ahead, flex those muscles for your heart’s sake.
Keep Your Sugar in Check
The more muscle you have, the better your body gets at processing glucose. Building muscle can help manage blood sugar levels, reduce the risk of diabetes, and help with age-related conditions like osteoarthritis.
Give yourself a Brain Boost
Strength training helps keep your brain sharp, and some studies even suggest it can reverse cognitive decline. So, while you're sculpting that body, you’re also flexing your brain muscles. Smart, sexy, and unstoppable? Yes, please.
Relax and Recover Like a Pro
Magic happens when you give your muscles the recovery they need. You’ve worked hard to build strength—now help those muscles repair, grow, and feel amazing.
Recover Faster with Red Light Therapy: After an intense workout, your muscles go through tiny microtears that need to heal in order to grow stronger. Red light therapy supports this process by boosting cellular energy (ATP production), reducing inflammation, and increasing blood flow to the muscles—helping them repair faster and reducing post-workout soreness. The result? Quicker recovery, better performance, and stronger muscles over time.
Recharge With PEMF Therapy: Pulsed Electromagnetic Field (PEMF) therapy is your secret weapon for muscle recovery. It helps reduce soreness, accelerates tissue repair, and increases circulation, so you can recover faster and feel better. Use it after a tough workout or at the end of a long day to relax your muscles.
Magnesium = Muscle Magic: Your muscles crave magnesium to stay loose, relaxed, and primed for recovery. Whether you’re soaking in a Serotonin Soak bath infused with magnesium and apple cider vinegar, or taking a supplement, this essential mineral helps calm your body after a tough workout, soothes sore muscles, and promotes deep sleep—which is crucial for muscle repair and overall recovery.
Hot, Cold, Repeat: Infrared saunas and cold plunges are a staple in elite recovery routines for a reason. Hot therapy helps relax muscles, improve blood flow, and reduce stiffness, while cold therapy decreases inflammation, speeds up recovery, and boosts circulation. The combination of heat and cold wakes up your nervous system, leaving you refreshed, recharged, and ready to take on anything. Pro tip: Have an infrared sauna session after your workout to help soothe your muscles and reduce physical strain.
“Saunas and cold plunges are staples in my recovery routine. They help reduce inflammation, support circulation, and make me feel rejuvenated.” - Shellie Edington
Stretching and Mobility: Light stretching and mobility work help release tension, improve flexibility, and keep your body feeling strong and fluid.
“I love getting outside for a walk to aid recovery and clear my mind. Daily mobility drills help keep my joints healthy and moving well.” - Shellie Edington
Fuel Up: Prioritize protein. It’s essential for repairing and growing muscle fibers after a tough workout. Load up on grass-fed meats, wild-caught fish, pastured eggs, or plant-based sources like quinoa and hemp seeds to make sure you’re getting enough high-quality protein throughout the day. Bonus points for adding collagen or BCAAs (branched-chain amino acids) to support muscle repair and keep your joints happy.
“Prioritizing sleep, protein intake, and proper hydration is a form of self-care that pays off in performance and longevity.” - Shellie Edington
Keep It Consistent and Level Up Your Strength
Consistency is key, baby. It’s not about lifting heavy one day and quitting the next. Start small and stick with it. Gradually up your game with more reps, heavier weights, or harder moves. And, if you need guidance, hiring a personal trainer is a great way to stay on track.
“Strength is built over time, not overnight. Stick to a structured plan, train regularly, and trust the process.” - Shellie Edington
Edington Family Fitness: Your Fitness Journey Starts Here
Ready to get fit, but life gets in the way? Edington Family Fitness offers dynamic workouts you can do anytime, anywhere.
Meet Coach Shellie: A 5x CrossFit Games Masters competitor (including the 2016 Champion!), Coach Shellie is passionate about helping you achieve your fitness goals.
What EFF offers:
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Live & On-Demand Classes: Join Coach Shellie live or access our library of workouts 24/7.
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Expert Guidance: Learn from a certified coach with a proven track record.
Monthly Membership: $49
Visit EFF.fit to learn more and start your fitness transformation today!
