Stronger muscles can support a longer, healthier life. Learn how strength training helps protect your health with age and how InBody testing shows changes beyond the scale.
Strength training is one of the most effective ways to stay healthy as you age. It helps preserve muscle, protect bones, and keep you active. Pairing regular strength workouts with InBody body composition testing provides a deeper look inside your body so you can track progress and prevent hidden health risks.
Concierge Medicine of Boca Raton incorporates InBody body composition analyses in every patient who is a candidate for the test. Those who are pregnant, those with amputees and those with pacemakers, may not be candidates.
Why Strength Training Supports a Longer Life
Large studies show that lifting weights can contribute to a longer, healthier life. Research published by the National Institutes of Health found that adults who perform muscle-strengthening activities have a lower risk of premature death and chronic disease.
Building on this evidence, recent research suggests that, much like aerobic exercise, strength training may help older adults live longer. A study in the November 2022 issue of the British Journal of Sports Medicine analyzed nearly 100,000 men and women aged 55 to 74, tracking how often they engaged in moderate to vigorous exercise and weight lifting.
Over a follow-up period of about nine years, researchers found that participants who focused on weight lifting alone had a 9% to 22% lower risk of dying, while those who did aerobic exercise saw a 24% to 34% reduction. The greatest benefit came from combining both types of exercise, with a 41% to 47% lower risk of death compared with participants who did not exercise at all.
In addition to longevity, strength training helps maintain lean muscle, improves metabolism, supports joint function, and enhances balance, reducing the likelihood of falls as we age. It also plays a key role in combating sarcopenia, the age-related loss of muscle mass and function.
Without intervention, adults typically lose 3% to 5% of their muscle mass per decade after age 30, with the rate accelerating to as much as 30% of muscle mass between ages 50 and 70. Strength training is an activity proven to slow the progression of sarcopenia and reduce its effects, helping to preserve muscle strength and overall physical performance.
Aim for two to three strength training sessions each week to:
- Preserve muscle mass
- Maintain bone density
- Improve balance and flexibility
- Support a healthy weight and heart
Incorporating these sessions regularly can make a meaningful difference in healthy aging and overall wellness.
How InBody Testing Guides Your Training
Knowing your weight alone doesn’t tell the full story. For example, two people might both weigh 160 pounds, but one could have higher muscle and lower fat while the other carries more fat and less muscle.
This quick, noninvasive test uses safe bioelectrical impedance and provides a detailed report that includes:
- Skeletal muscle mass
- Body fat distribution
- Visceral fat levels
- Segmental muscle analysis
Visceral fat, which typically makes up about 10% of total body fat, is particularly concerning because it surrounds vital organs and is strongly associated with increased risks of serious conditions. Excess visceral fat is linked to a higher likelihood of cardiovascular disease, type 2 diabetes, stroke, Alzheimer’s disease, certain cancers (such as colorectal), and high cholesterol.
InBody testing provides an accurate assessment of visceral fat levels, with strong correlation to gold-standard computed tomography (CT) scans (correlation coefficient R=0.759). Armed with this information, your doctor can create a personalized strength plan and track how your workouts improve your body composition over the years, including reductions in visceral fat and gains in muscle mass that help counteract sarcopenia.
Combining Strength and Science for Wellness
At Concierge Medicine of Boca Raton, The physicians at Concierge Medicine of Boca Raton use the results from InBody testing to provide a personalized health plan that combines regular strength training with precise body composition analysis, so you see more than a number on the scale. Tracking your progress helps you stay motivated and adjust your workouts or nutrition as needed.
Over time, you can help prevent loss of muscle and lower your risk of chronic conditions like diabetes and heart disease. By monitoring visceral fat specifically, you can target interventions that address this “hidden” risk factor, potentially reducing premature mortality risks associated with high visceral adiposity.
How InGrip Testing Complements Your Strength and Longevity Goals
Muscle strength isn’t just about appearance—it’s a vital sign of overall health and longevity. Research shows that grip strength is one of the most reliable, evidence-based predictors of future health outcomes, including cardiovascular disease, cognitive decline, and even all-cause mortality.
A 2023 meta-analysis published in the Journal of Cachexia, Sarcopenia and Muscle found that individuals with low grip strength had significantly higher risks of cardiovascular mortality, cancer mortality, and all-cause mortality, independent of age, sex, or physical activity levels (PubMed: 36973146).
At Concierge Medicine of Boca Raton, we measure this key biomarker using InGrip, a medical-grade digital dynamometer that precisely quantifies handgrip strength for each patient. The test takes less than a minute and provides immediate, actionable data that correlates with total-body muscle function.
Why Grip Strength Matters
- Indicator of Biological Aging: Grip strength is a validated marker of biological age. Studies show that reduced grip strength often precedes declines in muscle mass and function, signaling early sarcopenia and frailty (PubMed: 35142025).
- Predictor of Chronic Disease: Lower grip strength is independently associated with increased risks of heart disease, stroke, type 2 diabetes, and neurodegenerative disorders such as dementia and Parkinson’s disease (PubMed: 31142403; PubMed: 29567706).
- Functional Health Marker: Strong grip strength reflects neuromuscular integrity and coordination, serving as a proxy for total-body strength and functional capacity.
Integrating InGrip With InBody Results
When combined with InBody composition analysis, InGrip adds another layer of insight—pairing quantitative muscle mass data with functional muscle performance.
Together, these tests allow our physicians to:
- Detect early declines in strength before they impact mobility or daily activities
- Personalize strength and resistance programs to restore optimal performance
- Track measurable gains in both muscle mass and strength over time
By pairing InGrip and InBody, you can see both form and function—how much muscle you have and how well that muscle performs. This comprehensive approach empowers you to take proactive, measurable steps toward healthy aging, improved performance, and longevity.
FAQs About Strength Training and InBody Testing
How often should older adults do strength training?
The CDC recommends at least two sessions each week targeting all major muscle groups.
However, the physicians at Concierge Medicine of Boca Raton recommend strength training at least three days a week for optimal success.
Is InBody testing safe for everyone?
Yes. InBody uses a quick, noninvasive electrical current that is safe for most people. Patients with pacemakers should consult their doctor first.
How is InBody testing different from a regular scale?
A scale shows only weight. InBody provides a full body composition analysis including muscle, fat, and water levels.
Can InBody testing help track progress if I am losing weight?
Yes. It reveals whether weight changes come from fat, muscle, or water so you know if your plan is working. It also tracks visceral fat reductions, which a standard scale cannot detect.
Why is monitoring visceral fat important?
Visceral fat is hidden deep in the abdomen and linked to serious health risks, even in people with a normal BMI. Regular tracking via InBody can help identify and address it early to prevent conditions like heart disease and diabetes.
For more information on the benefits of strength training and InBody testing, schedule a visit with Concierge Medicine of Boca Raton.
