Why Strength Training is Essential for Muscles, Bones, and Skin
You can’t have a better age-defying appearance, fitness, and health than incorporating strength training into your workout routine.
A critical issue among those of us that are approaching or over the age of 60 is our BONE DENSITY, Bone density is based in line with an average person in their mid-30’s. A health bone density for a person in their mid to late 60’s is a T-Score of -1.0 or above. This means that as we age, we on average lose bone mass unless we take measures to avoid bone density loss.
Wednesday, January 7th, 2026, I had a Bone Density scan done at a local hospital. My bone density (T-score) at age 68 was +1.17 that indicates that I have experienced NO BONE LOSS. I contribute no bone loss to my diet, first and foremost, strength training, and my active lifestyle.
Up until January 2026 Bone Scan, I have not had a bone scan performed. It is recommended that those over 60 get a bone scan. The reason this test is important is if your bone scan is between -1.50 and -2.0 indicating Low Bone Mass and signs of osteoporosis.
This is why I stress strength training is a part of people’s workout routine. In making our New Year’s Resolutions, the top two are: to LOSE WEIGHT and to GET INTO BETTER SHAPE. Losing weight usually refers to a smaller waistline and getting into better shape refers to a firmer body in regard to muscles, younger looking, and eliminating the ravages of aging. This article will get you started on the correct path to losing weight and getting into better shape with age-defying skin and muscles.
Figuring your Healthy Waist Line
Before you go and weigh yourself, do something better, measure your waistline- a healthy waistline is easy to figure- take your height in inches and simply divide by 2. Example: since I am 6-5, that is 65- inches my healthy waistline is 65/2 = 32.50- inches.
But since I model as part of BAJA FITNESS & SPORTS PAGE, I use a denominator of 2.20 because of the effects of the camera lens that adds inches and pounds to you on videos and photographs. So my waistline I want to keep below 65/2.20 = 29.50- inches. Refer to my waistline chart below:
In a fitness world dominated by treadmills, spin classes, and focus on cardio sessions, strength training often gets overlooked because of various reasons. Yet, it’s the cornerstone of any effective exercise program, delivering profound benefits for healthy muscles and bones.
Strength Training isn’t only about Muscles, but Healthier Bones and Skin
What many overlook, however, is its transformative impact on our skin health as indicated in the feature photograph where I am 68, soon to be 69 this year. Strength training creates an age-defying foundation that combats wrinkles, sagging triceps, brown spots, and more. Not even anti-aging nor collagen ointments or creams can compare with the benefits of strength training.
Through consistent resistance work, you can sculpt fit and trim biceps, deltoids, pectorals, and firm abdominal muscles, turning back the clock to reverse the aging process and the visible aging effects. As someone who’s 68 years old and will be turning 69 this year, I’ve experienced this firsthand. In my featured photograph, you’ll see the results of an “IRONCLAD” approach of strength training with iron weights to shield against the ravages of time, as detailed in my book of the same name- IRONCLAD FITNESS & CATABOLIC DIET.
Don’t forget to incorporate boxing bag workouts for a full-body boost that enhances cognitive function, balance, and coordination, which naturally decline with age. The boxing bag workout is one of the most effective aerobic and cardio work out that anyone can experienced in less than nine minutes (three 3- minute rounds). Believe me, a 3- minute round is all you want on a bag without a one-minute break for water.
Strength training isn’t just about building bulk ladies; it’s a holistic elixir for longevity.
While cardio excels at burning calories and improving heart health, it falls short in preserving muscle mass and bone density, especially as we age starting at age 30 then is a critical issue after age 60. Sarcopenia—the age-related loss of muscle—begins in our 30s, accelerating after 50, leading to frailty and metabolic slowdown. Resistance exercises counteract this by stimulating muscle protein synthesis, fostering stronger, more resilient tissues.
When muscles are worked under resistance, muscles release a natural growth hormone that contains the magic age-defying elixir called collagen that no ointments or cream can rival. No waste your money on ointments and creams that contain collagen that your own body can produce with strength training. I offer evidence of my photograph that was taken in November of 2025 for a promotional for our Southern Classic Car & Airshow, below:
Strength Training Benefits to our Skin:
But the skin benefits are equally compelling. As we lift weights, we increase blood flow to the skin, delivering oxygen and nutrients that promote collagen production. Collagen is the protein that keeps skin firm and elastic; its decline causes wrinkles, sagging, and those brown spots that are refer to as liver spots.
Studies show that regular strength training can reduce oxidative stress, minimizing brown spots from sun damage and environmental toxins. Moreover, toned muscles provide a supportive structure beneath the skin, preventing sags in areas like the triceps or abdomen. Imagine swapping flabby arms for sculpted biceps and deltoids—it’s not vanity; it’s vitality.
Strength Training Benefits to our Bones:
For bones, strength training is unparalleled. It subjects the skeleton to mechanical loads that activate osteoblasts, the cells responsible for bone formation. This increases bone mineral density (BMD), crucial for preventing osteoporosis, which affects millions worldwide. In 2026, with an aging population of baby boomers like me, this is more relevant than ever.
Unlike cardio, which offers minimal bone-loading unless it is high-impact, resistance work directly fortifies the framework of your body. Core training principles for bone density emphasize progressive loading: start light and gradually increase resistance and reps to surpass everyday stresses, prompting adaptation.
Benefits are site-specific—leg exercises bolster hips and femurs, while upper-body moves target wrists and shoulders. Aim for 2-3 sessions weekly at high intensity, using weights that fatigue you in 8-12 reps per set, as this outperforms low-intensity routines for bone growth. I personally use a very effective strength training that I refer to as Rep Intermediate Pause Sets (RIPS). Based on the weight, I do several reps with a 30- second pause between each set. You can perform more reps without over fatigue yourself but still be effective on strengthening and toning.
To build an ironclad foundation, incorporate these essential exercises into your routine. They hit all major muscle groups and can be performed a few times a week for full-body efficiency.
- Squats: Target legs, glutes, and core. opt for barbell back squats or goblet squats to build lower-body power and hip stability.
- Deadlifts: Engage the posterior chain, back, legs, and grip. Try barbell or dumbbell Romanian deadlifts for spine-strengthening axial loading.
- Bench Press: Works chest, shoulders, and triceps. Use barbells or dumbbells for balanced development.
- Rows: Strengthen back, biceps, and shoulders. Barbell rows, dumbbell rows, or seated cable rows prevent postural issues.
- Overhead Press: Builds shoulders, triceps, and core. Barbell or dumbbell shoulder presses enhance upper-body density.
- Pull-ups or Lat Pulldowns: Focus on back, biceps, and grip for pulling strength.
- Boxing Bag Workout: A dynamic full-body addition that sharpens cognitive skills, balance, and coordination through rhythmic punches and footwork.
A sample routine might look like this:
- Squats: 3 sets of 6-8 reps.
- Bench Press: 3 sets of 6-8 reps (dumbbells for unilateral focus).
- Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps.
- Dumbbell Rows: 3 sets of 8-10 reps.
- Seated Dumbbell Press: 3 sets of 8-10 reps.
- Lunges: 3 sets of 10-12 reps per leg.
- Plank: 3 sets, hold 30-60 seconds.
- Boxing bag workout: 10-15 minutes of intervals.
Key principles ensure success
Prioritize compound lifts, which involve multiple joints for maximum efficiency and hormone release, like testosterone and growth hormone that aid muscle repair and skin rejuvenation. Ladies, your ovaries produce testosterone also. A great example of a compound lift is where I perform a curl with dumbbells and a military lift together as one rep. Brandy is demonstrating this lift below:
(Brandy)
Balance pushing (chest/shoulders) and pulling (back/biceps) movements to avoid imbalances that lead to injuries or poor posture.
Embrace progressive overload: incrementally boost weights, reps, or sets to continually challenge your body.
Include core work like planks, dead bugs, or farmer’s walks for stability that supports everything from daily tasks to prevent falls.
For bone-specific gains, tailor exercises to vulnerable areas. Lower body for hips and femur: squats, lunges, and step-ups provide impact without excess strain. Upper body for wrists and shoulders: push-ups (progress from wall to floor), overhead presses, and rows fortify arms and upper spine. For the spine: deadlifts or Romanian deadlifts are top tier for lumbar density, while bridges offer a gentler entry for beginners.
Pay close attention to the assisted pull up that Brandy is performing, above. This is a very effective means to perform more pull ups without placing a tremendous amount of stress on your shoulder, arms, elbows, and wrists. For those of us that golf, this is very beneficial. I also coach golf and produce golf lesson videos:
To amplify results, combine strength training with other modalities. Weight-bearing aerobics like brisk walking, jogging, or tennis add extra loading for bones. Balance training, such as Tai Chi or single leg stands like the warrior pose 3 or dog pointing, reduces fall risk, safeguarding your denser bones. And don’t neglect the boxing bag—its explosive movements not only tone the entire body but also sharpen neural pathways, countering age-related cognitive decline.
Safety is paramount. Consult a professional, especially if you have osteoporosis or fracture history; a physical therapist can refine form. Avoid high-risk moves like extreme spinal flexion if BMD is low—skip traditional sit-ups or toe touches for a tabletop crunches or leg lifts.
Nutritionally, fuel bone growth with 1,000–1,200 mg of calcium daily from dairy, leafy greens, or supplements, paired with 600–800 IU of vitamin D for absorption.
In essence, strength training is your armor against aging’s assault. It builds unbreakable muscles, fortifies bones, and revives skin to defy time its ravages—erasing wrinkles, firming sags, and banishing brown spots. While cardio has its place, overlooking weights is a missed opportunity for true resilience. It doesn’t take heavy barbells or dumbbells to see results.
In my IRONCLAD Fitness, I don’t have a dumbbell over 45- pounds, shown above, that I mainly use for bench pressing. While you want to challenge your body, you don’t want to cause injury. Adopt an IRONCLAD routine, punch that bag, and watch your body transform. At 68, I’m proof: vitality isn’t just for the youth but those of us over 60; it’s about strength training.
Those of you who are over the age of 60, schedule a Bone Density Test.
As regard to the DIET part of the title of my book: IRONCLAD FITNESS & CATABOLIC DIET Program- I follow two simple principles:
- I eat all my meals between 9 a.m. and 6 p.m. Nothing outside this diet window.
- I use the standard nutrition label to determine that I call the MAC score of the food I eat between 9 a.m. and 6 p.m. I don’t eat anything over a MAC score of 3.50. The MAC score finds those pesky hidden sugars that are the biggest contributor to our weight gain. These hidden sugars are those simple carbohydrates what I refer to as simple starches.
MAC- Metabolic Analytics Catabolic Score
Below is the link to purchase my book on Amazon Kindle in eBook or Paperback:
Also look at my other books on Kindle:
Golfers Sync-Preset Strike-Zone to hit more Fairways and Greens to lower your Score and Handicap by taking your golf swing from the batter’s box to the Tee box.
The Excalibur Athletes Forged Performance for Parents of Homeschooling Children who wants to include an Athletics into their children’s curriculum:
Joshua’s Gauntlet of Divine Providence, the history on how Israel became a country and retained its identity through exiles, wars where the people of Israel were facing unimaginable odds and won the peace:
If you are looking for the Cliffs Note version of the history of the Holy Land Joshua’s Gauntlet of Divine Providence will take you from when God called Abraham to leave current-day Iran and travel to Canaan, to Exile of Israel, to the Crusades, to the day Israel was reestablished as a state to Rising Lion and Mid Night Hammer.
The Lost Paradise at Kadesh-Barnea
This is an in depth look at the book of Joshua, looking at the history of both Joshua and Caleb that were bold Alpha personalities in the Bible that proved to be two of the most faithful men of God that helped establish Israel as a nation over a period of five years. If you want a commentary on the book of Joshua of both text and the Jewish History perspective that is a great study guide for those wanting an understanding of the Old Testament. This book is a great example for both young men and women to have an Alpha Faith:
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976:
OPERATION DOG TAGS: Defender’s Oasis Garrison Tactical Athletic Geared Sports for PTSD Military & First Responders
Cognitive Behavioral Therapy (CBT) has been used to help athletes dealing with slumps and people that are dealing with PTSD’s for multiple reasons. Physical therapy that includes athletic fitness and sporting activities in team sports setting are great techniques to address these symptoms of PTSD’s or even slumps in performance. There are other benefits in having a Health and Fitness program that even includes Yoga and cardio-aerobics with strength training for your general health and well-being. This includes developing skilled hobbies:
All my books are on KINDLE in eBook and Paperback, please shop on KINDLE to improve your health and fitness to have an Age-Defying Lifestyle. You can’t purchase your health or fitness; you can only invest in Your health and fitness where you treat your health and fitness like a 401(k) Plane. Even over the age of 60, I still have an Age-Defying Lifestyle.
Importance of Developing a Hobby(s)
For those approaching retirement or those dealing with PTSD’s, one of the best ways to approach both is to develop a hobby that can become your second career where you lose track of all time while engaged in your hobby. Just happens that welding and sports writing are two of my biggest hobbies. Working on my farm is my third career. But keep the mind occupied with something you enjoy doing and follow a health fitness program and diet.
My fourth Hobby is producing Testimonial T-Shirts to express your faith:
