Strength training improves healthy aging by maintaining muscle mass which:
- Acts as a longevity organ: Muscles aren’t just for looks; maintaining them keeps you strong, steady, and independent as you age.
- Regulates your systems: A consistent routine improves metabolic health, regulates blood sugar, and supports hormone balance.
- Protects your skeleton: Lifting weights improves bone density, which protects against osteoporosis and age-related decline.
Who does strength training benefit?
Strength training is beneficial for every adult, regardless of age or fitness level, because maintaining muscle mass is one of the best predictors of long-term health and mobility. When you walk onto the fitness floor, Studio 1, Fitness Pool, or Downtown Pilates Studio at the Downtown Athletic Club, you might see people lifting weights to build a certain physique. But the true value of lifting goes far deeper than what you see in the mirror. Group Power, our most popular Group X class, is a great place to start, continue building, and improve your technique, strength, and sense of community within the Club. Our instructors Becca, Nicole, and Dana will help get you set up and explain any move you may have questions on. Check out their classes on Monday at 5:30pm, Wednesday at 9am and 5:30pm, and Saturday at 9am.
Beyond aesthetics, building physical strength is an investment in your future: strong bones, stable joints, and a body that moves with ease through every decade. It creates a functional foundation that preserves your mobility, ensuring you can safely navigate everything from daily chores to a weekend hike around Pisgah. Our Aqua Fit class is one of the best classes to take for ease of movements on your joints and muscles. Try taking a class with Aqua Fit founder, Craig on Tuesday and Thursday at 9am, or eager and motivational instructor, Kate on Monday, Wednesday, and Friday at 11am.
How do you start building a routine?
Start small – even two focused sessions a week can make a powerful difference. Progress is about consistency, not perfection. For a full list of our machines and studios, check out our Cardio and Strength Floor page.
- For Beginners: Start with bodyweight movements like squats, push-ups, and glute bridges to build a solid foundation. You can start on the fitness floor with the TRX Straps, Chindip, or the functional training turf space
- Leveling Up: As you get stronger, incorporate resistance bands, dumbbells, or machines for added challenge. These items can be found within the turf Matrix racks and drawers, and dumbbells are sprinkled throughout the Club at Studio 1, the Stretching Area, and near the Olympic Platforms.
- Advanced Training: More advanced routines might include compound lifts like deadlifts, rows, and presses that work multiple muscle groups at once, boosting efficiency and calorie burn. The second floor is where you’ll find our machines to help with advanced training. Some of our most popular machines are the Smith Machine, Hip Thrust, Hack Squat, Hip Abductor/Adductor, Rower, and Ski Erg.
At the end of the day, a consistent routine is your armor against aging. It ensures your body doesn’t hold you back as you carry your gear down to the Willamette River, set up the campsite at Loon Lake, or simply keep up with your family on the bike paths.
Need help getting started? Book a session with a DAC personal trainer to learn the basics of strength training in a safe, supportive environment: Personal Trainer webpage.
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The information shared on the Downtown Athletic Club blog is intended for educational and inspirational purposes only and should not be considered medical advice.
As Eugene’s premier, locally owned health club, the Downtown Athletic Club offers a complete wellness experience under one roof. From fitness and personal training to aquatics, swim lessons, youth programs, childcare, a preschool and a full schedule of group fitness classes including yoga, Pilates, barre, dance, and cycling.
We’re here to support your active lifestyle at every stage. Explore more articles for expert insights, local wellness inspiration, and practical tips to help you feel your best in Eugene and beyond.
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