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When most people think about living a long, healthy life, they picture eating well, getting enough sleep, and staying active through walking or cardio. While those are all important, one of the most powerful and often overlooked ways to improve both how long you live and how well you live is through strength training.

At The Arena Club in Bel Air, we see every day how strength training helps our members move better, feel stronger, and maintain their independence as they age. Whether you are 25 or 75, it is never too early or too late to start.

Muscle Is Metabolic Medicine

As we age, our bodies naturally lose muscle, a process called sarcopenia. This loss can slow your metabolism, reduce mobility, and increase the risk of injury. The good news is that resistance training can slow or even reverse these changes.

A 2022 study in the British Journal of Sports Medicine found that adults who performed muscle-strengthening activities had a 21% lower risk of all-cause mortality. When combined with aerobic exercise, the risk reduction increased to 40% (Momma et al., BJSM, 2022).

Building muscle also supports bone health. When you challenge your muscles with resistance, your bones adapt by becoming stronger and denser. According to research from the (Mayo Clinic, 2024) even older adults can improve both muscle and bone health through regular resistance training.

Our trainers at The Arena Club use progressive strength programs to help members safely build both muscle and bone strength. From free weights to guided resistance classes, each workout is designed to improve long-term function and durability.

Better Balance and Stability

Falls are one of the most common causes of injury among older adults. Strength training helps improve balance and coordination when focused on the legs and core. In our functional training areas at The Arena Club, members can practice movements like quats and lunge exercises that translate directly into daily life. These exercises will help you move with confidence and stay independent longer.

Strong Body, Strong Mind

Building physical strength has a ripple effect on mental health. Regular resistance training helps reduce stress, boost mood, and sharpen cognitive function. According to (Harvard Health, 2022), people who consistently strength train have a 9 to 22 percent lower risk of premature death. Another study in the British Journal of Sports Medicine (Kraschnewski et al., 2022) showed that adults who combined strength and aerobic training at least twice weekly had a 30% lower risk of death compared to those who didn’t exercise.

At The Arena Club, we see those benefits in real time. Members walk out of strength sessions feeling energized, clear-headed, and proud of what they’ve accomplished. That post-workout confidence often spills into other areas of life, and that’s exactly what we want for our community.

Independence: The Ultimate Goal

Longevity isn’t just about adding years to your life; it’s about adding life to your years. Strength training helps you keep doing the things you love — whether it’s gardening, golfing, hiking the Ma & Pa Trail, playing with your kids or grandkids, or traveling without limits.

Start Your Strength Journey at The Arena Club

No matter your age or fitness level, our NASM-certified personal trainers are here to guide you. We’ll help you build a customized strength training plan designed to fit your goals, protect your joints, and improve your overall quality of life.

From small-group strength sessions to one-on-one training and functional movement assessments, we make it easy and fun to start building lasting strength right here in Bel Air.

Your future self will thank you for starting today.