by Clare Kennedy
Level 4 personal trainer UCD, Certified nutritionist with MAC Nutrition
We loved this recent piece by Rosie Fitzmaurice in The i Paper and wanted to share our reflections on why these 10 signs are so vital.
Ten signs you are ageing well: The Stronger You perspective
Inspired by the research of Rosie Fitzmaurice and experts for The i Paper.
What does “biological age” actually look like in your daily life? We’ve broken down the 10 markers identified by longevity experts and added our take on how Strength makes each one possible.
1. You can easily get out of a chair
The expert view: Muscle loss signals metabolic decline. The “sit-to-stand” test reflects the strength of your largest muscle groups.
Our take: This is the ultimate autonomy test. We call this “toilet independence.” By training your quads and glutes, you ensure that standing up remains effortless well into your 80s.
2. You have a brisk walking pace
The expert view: If your pace creeps slower year by year, it’s a sign to work on leg strength.
Our take: Walking isn’t just cardio; it requires “stiff” tendons and stable ankles. Resistance training prevents the shuffling gait associated with ageing by keeping your lower body powerful.
3. You recover quickly from illness or exercise
The expert view: Rapid recovery reflects healthy mitochondria and lower background inflammation.
Our take: Muscle is a “metabolic sink.” It helps regulate blood sugar and supports the immune system. A stronger body doesn’t just perform better; it heals faster as well.
4. Your key metabolic markers remain stable
The expert view: Stable blood sugar and blood pressure are signs of a younger biological age.
Our take: Muscle is the most metabolically active tissue in the body. The more lean muscle you have, the more efficiently your body burns fuel – even while you sleep.
5. You have a strong grip
The expert view: Grip strength is a proxy for overall vitality and a predictor of future mobility.
Our take: We use our grip for everything – from carrying groceries to catching ourselves if we trip. It is the “canary in the coal mine” for skeletal health.
6. You get consistently good sleep
The expert view: Sleep is when the body drives nighttime repair.
Our take: There is a direct link between physical exertion and sleep quality. A heavy lifting session or a long cycle primes the nervous system for deep, restorative rest.
7. You have mental agility
The expert view: The brain is like a muscle; learning new skills strengthens neural connections.
Our take: Resistance training is a cognitive task. Learning a new movement, such as a proper squat or a deadlift, forces the brain and nervous system to communicate, keeping you sharp.
8. You enjoy a range of hobbies
The expert view: Curiosity and joy are essential for a high quality of life.
Our take: Strength is the enabler. You can’t enjoy gardening, hiking, or travel if you are in pain or lack the stamina to participate.
9. You have good flexibility
The expert view: Supple joints and “joint resilience” suggest lower internal inflammation.
Our take: True flexibility requires strength through range. We don’t just want you to be “bendy”; we want you to be strong in those positions, so you don’t get injured.
10. You have a strong sense of purpose
The expert view: A “reason to live” is a scientifically backed driver of longevity.
Our take: Our purpose is helping you stay stronger for life. When you feel strong, you feel capable. When you feel capable, you engage with the world with purpose and confidence.
You can read Rosie’s original, in-depth feature at The i Paper: 10 signs you are ageing well, according to experts