A 70-year-old cardiologist and longevity expert now emphasizes strength training as the missing piece in a lifetime of aerobic exercise. In a recent interview with TODAY, he admitted that focusing mainly on running and cycling made him overlook resistance work. After a year of dedicating at least an hour of strength training three times per week (or shorter sessions more often), he reports greater strength and fitness than in his younger years. “If I’m going to be old, I’d rather be strong and old,” he said, a message that resonates with Thailand’s rapidly aging population.
In Thailand, where more than 20% of residents are aged 60 or older and the share is rising, this insight carries urgent public health implications. The country faces a shifting demographic—often described as a “silver tsunami” that brings higher risks of chronic disease, frailty, and rising healthcare costs. Thai health campaigns have long promoted walking and dancing as healthy activities, but strength training for seniors has not always been prioritized in community programs.
Research explains why this shift matters. Sarcopenia, the age-related loss of muscle mass and function, accelerates after age 50 and raises the risk of falls, metabolic issues, and loss of independence. Resistance training not only slows muscle decline but also improves bone density, mobility, balance, and even cognitive function. A 2022 meta-analysis summarized in a popular health article found that regular resistance work lowers all-cause mortality in older adults, aligning with a growing consensus among fitness professionals and geriatric specialists worldwide.
Yet participation remains limited. In the United States, only about a quarter of adults meet the recommended guideline of strength training twice weekly, and local Thai data show even lower engagement among community-dwelling seniors. Barriers include limited awareness, a lack of suitable facilities or trained instructors, and misconceptions that resistance training is unsafe for older people.
Experts urge practical steps. The cardiologist notes that it is never too late to start. Beginners can begin with bodyweight exercises that require no equipment: squats, lunges, push-ups, sit-ups, wall-sits, and planks. Over time, light dumbbells (2–5 kg) can be added to engage major muscle groups across the upper and lower body and core. Recent research in reputable journals demonstrates meaningful gains in muscle mass and physical function for older adults who adopt resistance training, including reductions in sarcopenic obesity among women.
For Thais, applying this guidance is feasible. Community centers and public health clinics—traditionally focused on group aerobics—are increasingly incorporating resistance routines using affordable tools like rubber bands or common household items. A 2023 initiative in Nakhon Pathom integrated resistance-band workouts into elder programs alongside health education, highlighting a holistic approach to preventing chronic diseases, falls, and cognitive decline. This aligns with Thailand’s broader efforts to promote Active Senior programs that support physical, mental, and social resilience.
Strength training also fits with Thai cultural practices. Traditional movements—from farmers lifting heavy loads to elders participating in temple festival activities—already involve physical effort. Modern life, with urbanization and sedentary routines, makes it essential to reframe strength training as a safe, enjoyable, and integral part of aging well.
Thailand stands at a pivotal moment. While Western nations confront similar aging trends, Thailand can leverage family networks, strong community ties, and Buddhist values that emphasize longevity and well-being. Global guidelines increasingly position resistance training as a core pillar of healthy aging. Implementing this locally may require policy incentives, accessible community trainers, and education to dispel myths about age, strength, and risk.
The takeaway for every Thai reader is clear: incorporate resistance training into your weekly routine. Even without a gym, start with bodyweight exercises at home or in community classes, and progressively use resistance bands or light weights. Health professionals remind us that it’s never too late to start. Encourage older relatives to move together, and consult local health authorities about senior-friendly programs. Community leaders and policymakers can champion inclusive exercise opportunities that honor Thai culture while promoting longer, stronger lives.