Why Strength and Stability Matter More Than Ever After 50

When we think about staying healthy as we age, flexibility often gets the spotlight. But there’s another important piece of the puzzle that deserves our attention: strength.

In my yoga classes, I often notice students focusing on becoming more flexible, when what their bodies could really use is more mindful strengthening and stability. It’s a common misconception that leads to an important conversation about how our bodies change as we age.

Understanding what’s happening in our bodies

Here’s something that caught my attention: we actually begin losing muscle mass in our 30s and 40s, but starting in our 60s, our bodies lose muscle mass at a much higher rate – as much as 8% each decade!

Research shows that by age 65, we may have lost up to 27% of our muscle mass compared to our younger years. The medical term for this gradual decline is sarcopenia.

Less strength doesn’t just affect how much we can lift – it impacts our daily independence and safety. Reduced muscle strength increases our risk of falls.

This loss of muscle mass and strength often occurs alongside decreasing bone mass and bone mineral density, which can lead to osteopenia and potentially osteoporosis (bone loss that makes you susceptible to fractures).

And it goes beyond falls and fractures: decreased strength can affect our ability to maintain good posture, carry groceries, get up from chairs, and impact our balance and coordination.

The strength-flexibility connection

This might surprise you: that sensation of tightness we feel (that makes you think you need to stretch more) might actually be signaling a need for more strength, especially as we move through our 50s and beyond.

When your lower back feels tight, it might be telling you that your glutes or your core needs some gentle strengthening. That tense neck and those stiff shoulders? They might be calling for some mindful work with the muscles that stabilize your shoulder blades.

That said, I’m not demonizing stretching at all. What we want to strive for is a beautiful balance between stability and mobility, between strength and flexibility. We need both to move with ease and confidence! And understanding this balance is key to how we approach movement at Lifelong Yoga.

We focus on functional movement as part of our 4 Core Pillars for Healthy & Vibrant Aging – a comprehensive approach that combines strength with other essential elements that naturally decline with age: flexibility, joint mobility, balance, and posture. Each of these components supports and enhances the others, creating a foundation for strong, confident movement as we age.

Think about getting up from the floor – you need a strong core and strong legs, but also the balance to stay steady, the mobility to move through the motion, and good posture to protect your back.

When you build strength in this functional, integrated way, simple activities become easier, but more importantly, you start feeling more confident and capable in your body. Whether it’s playing with grandchildren, hiking, gardening, or traveling to new places, you can live life fully with more ease and freedom.

The gentle way forward

When most people think about building strength, yoga isn’t typically the first thing that comes to mind. And while I always encourage adding dedicated resistance training to your wellness routine, certain styles of yoga can be a wonderful complement to your strength-building journey.

I don’t know about you, but I’ve always been bored with going through the motions of “20 bicep curls, 20 shoulder raises, 20 squats” – I love the mindfulness, the awareness, the exploration, and the depth that yoga brings to movement.

The beautiful thing about integrating strength work into your yoga practice is that it offers something different from traditional gym workouts. Instead of counting reps while watching TV screens mounted on walls, you’re fully present – connecting your breath to each movement, developing a deeper awareness of how your body feels, and focusing on the quality of movement rather than just the outer appearance.

This mindful approach to building strength brings a whole new dimension to your practice.

Instead of counting reps while watching TV screens mounted on walls, you’re fully present – connecting your breath to each movement, developing a deeper awareness of how your body feels, and focusing on the quality of movement rather than just the outer appearance.

Mikah Horn

Through intentional movement, poses that use our own bodyweight, and the use of props like resistance bands, we can create meaningful strength gains while maintaining the essence of yoga.

And when we approach strength building this way – mindfully, gradually, with awareness – we’re not just maintaining muscle mass. We’re investing in our ability to stay active, independent, and engaged in life.

Your next step

Remember: it’s never too late to start building strength, and you don’t need to make dramatic changes. Even adding a few minutes of mindful strength work to your daily routine can make a difference. What matters most is beginning with awareness and consistency.

Ready to explore mindful strength in your yoga practice? Join us this month in Lifelong Yoga Online as we dive deeper into gentle, effective ways to build strength for everyday life, including a live class exploring how to incorporate resistance bands in our practice.