Let’s clear something up: many conditions often accepted as “normal” parts of aging are anything but normal. Limited mobility due to joint pain, getting winded from mild exertion, and a medicine cabinet overflowing with prescriptions are not inevitable. These are warning signs that something needs to change, and quickly. Every day, our bodies decide whether to build up or break down, whether to grow younger and more vibrant or older and more sedentary. The direction you take is in your hands. Our bodies are designed to adapt to the demands we place on them. If we feed them a steady diet of inactivity, processed foods, and excess weight, they respond by storing fat, losing muscle, and stiffening joints, accelerating the aging process both inside and out. However, if we give our bodies the right inputs—consistent exercise, whole nutritious foods, and quality sleep—they will positively transform. They will build strength and cardiovascular capacity, becoming more flexible, mobile, and resilient. In many ways, they can grow biologically younger.

This isn’t an exaggeration; it’s scientific fact. Our bodies are incredibly adaptive machines, ready to be programmed by our lifestyle choices. It’s time to stop accepting poor health as “normal” or “inevitable” with age. With the right lifestyle, you can tell Father Time to buzz off. Do you want to live by default, allowing complacency and neglect to dictate your life, or do you want to take full advantage of your body’s ability to get better, stronger, and more vibrant with each passing year? When I’m 80, I want to be hitting the gym, hiking mountain trails, and keeping up with my grandkids. Longevity with health and quality of life is what most people desire, whether they realize it or not.

So, what’s the secret to achieving that? According to the latest research, it comes down to our muscles. Yes, the key to aging well lies in maintaining strong, functional muscle mass as we get older. More muscle means more strength and mobility to continue enjoying the activities we love for decades. It boosts metabolism, helping us burn calories and fat more efficiently. It even supports better balance, posture, and injury prevention. In many ways, muscle truly is the “organ of longevity.”

That’s why strength training is a core focus of my fitness philosophy. Sure, I want to look fit, but more importantly, I’m building muscle for the long game—to move well, feel energetic, and thrive for decades to come. The good news? It’s never too late to start. I’ve seen people in their 60s, 70s, and beyond transform their health by committing to resistance training. With the right program and mindset, you can absolutely regain strength and muscle mass at any age.

Let’s stop thinking of resistance training as something only for bodybuilders and young people. Instead, let’s celebrate muscle for the strength, independence, and vitality it grants us, helping us play the long game.

Content provided by Shelley Turk, Certified Functional Aging Specialist and owner, ProActive Fitness

– Shelley Turk