Why every man should lift weights: not just for muscle but for longevity

WHEN most people hear the words “lifting weights,” they picture young, muscular men flexing in front of mirrors. But the truth is, weight training is not just about building big biceps or chasing a certain look. It is one of the most powerful tools we have for living a longer, stronger, and more independent life. And that’s something every man, young or old needs to hear.

The real reason men should lift weights

After the age of 30, men naturally begin to lose muscle mass through a process called sarcopenia. Research shows that we can lose between 3 and 8% of our muscle every 10 years. This loss doesn’t just affect how we look. It impacts how we move, how we feel, and even how long we live.

Muscle is more than just tissue, it’s a biological investment. It protects our bones and joints, supports metabolism, improves balance, and reduces the risk of falls and fractures as we age. Maintaining muscle literally keeps us standing upright and independent for longer.

Debunking the myths

There’s a persistent myth that lifting weights automatically turns you into a bulky bodybuilder. The truth? That kind of size requires years of specific training, nutrition, and often genetics. Most men who lift two to three times a week will build lean, functional muscle, the kind that helps you carry groceries, climb stairs, play with your kids, or enjoy a round of golf without pain.

Another common misconception is that weight training is dangerous or only for the young. In fact, studies show that resistance training done with proper form actually protects joints and prevents injuries. It strengthens connective tissue and improves bone density, which becomes increasingly important as testosterone levels decline with age.

Strength is the foundation of independence

I’ve seen first hand how transformative strength training can be - not just in athletes, but in everyday people. One of my clients is a T3 paraplegic, meaning he has no movement below his chest. You might think that would limit his ability to train, but his story proves the opposite.

We focus on building upper body strength through resistance and weight training. This allows him to move around independently, transfer himself on and off his SUV, and navigate life on his terms. His progress is a powerful reminder that strength isn’t about vanity, it’s about capability.

When life limits your mobility, muscle gives you freedom.

How to get started

If you’ve never lifted weights before, it’s never too late to start. Begin with two to three sessions a week focusing on the basic exercises like squats, presses, rows, and pulls. The goal isn’t to move heavy weights immediately, but to master proper form and gradually challenge your muscles over time.

Pair that with a balanced diet rich in protein to support recovery, and you’ll soon feel stronger, move better, and have more energy. Even 20 to 30 minutes a few times per week can make a measurable difference in muscle retention, joint health, and confidence.

The bottom line

Every man, regardless of age, should lift weights, not to look like a bodybuilder, but to live like a stronger, healthier human being. Strength isn’t about ego. It’s about longevity, independence, and resilience. The muscle you build today is your insurance for tomorrow by protecting you from the frailty, falls, and weakness that so often come with age.

So the next time you walk past the weights section at the gym, don’t think: “That’s not for me.” Think: “That’s my investment in the next 20 years of my life.”

Rahul Govender is an elite personal trainer at Virgin Active and an online fitness coach helping beginners transform their bodies with simple, sustainable methods. Email [email protected]

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