269. The Anti-Aging Power of Resistance Training
Dr. Novitsky’s message is clear:
“It’s never too late to start strength training."
Whether you’re in your 30s or 70s, building muscle and improving strength is one of the best things you can do for your body and mind.
In this inspiring episode, obesity medicine expert, Ali Novitsky, MD, dives deep into the transformative power of strength training, especially its profound benefits for anti-aging, longevity, and overall health.
With a special focus on individuals aged 70 and older, Dr. Novitsky shares why now is the perfect time to begin — or restart — your strength journey, no matter your age or fitness level.
💪 Strength Training for Every Age
Dr. Novitsky introduces a comprehensive strength training program. Launched on June 17, 2024, this program is tailored for beginners and older adults, offering:
52 weeks of unique strength workouts
Just 10 minutes, 3 times a week
Three fitness levels, with no repeated workouts
Accessible to all, regardless of experience or equipment
Her excitement is palpable as she celebrates the increasing participation of those over 70 in this program — a powerful sign of shifting mindsets around aging and wellness.
🔑 Key Benefits of Strength Training
🧠 Brain & Mood:
Boosts BDNF (brain-derived neurotrophic factor) and endorphins for better memory, focus, and mental well-being.
💪 Muscle Preservation:
Muscle mass naturally declines ~1% per year after age 30. Resistance training can preserve and rebuild this critical tissue.
🦴 Bone Density:
Increases bone strength and reduces the risk of fractures and osteoporosis, vital for aging well and staying mobile.
🦵 Joint Health:
Improves joint lubrication and reduces risks of tendonitis and other injuries by strengthening the muscles that support joints.
🩸 Hormonal Balance:
Improves insulin sensitivity, regulates blood sugar, and positively influences hormones like cortisol, ghrelin, leptin, testosterone, and growth hormone.
⏳ Longevity & Independence:
Regular strength training can extend lifespan and health span, allowing people to live longer with a higher quality of life — and with greater independence as they age.
🧭 Practical Tips for Getting Started
Dr. Novitsky emphasizes starting small:
Try 10-minute workouts 3x/week
Or one 30-minute session to begin
The goal? Build consistency, not perfection
Even brief but consistent strength training routines can dramatically shift your trajectory toward better health and vitality.
🧰 Program Options & Resources
Looking to begin or advance your training? Explore these offerings:
Beginner Strength Training Program – For those just getting started, with no equipment or prior experience.
Total Fitness Program – For intermediate and advanced individuals, with 20–30 minute workouts.
Transform® Coaching Program – Comprehensive lifestyle coaching, including fitness and nutrition guidance. Earn 72 CME credits.
Stay tuned for future episodes packed with expert insights, real-life success stories, and actionable health strategies.
Listen to Episode 269 Here
Or listen on your favorite podcast app: Apple Podcasts | Spotify | Android | YouTube
Chapters
00:00 – Introduction & program excitement
00:31 – Program launch overview
01:14 – 52 unique workouts & no repeats
03:00 – Beginner encouragement
04:04 – Muscle mass loss with age
06:23 – Bone density benefits
07:27 – Joint health improvements
08:19 – Mental health & BDNF
09:22 – Hormonal effects of training
14:41 – Strength training & longevity
15:57 – How to get started
16:38 – Explore more programs
17:01 – Final thoughts & encouragement
Resources:
Transform® 10.0 (72-CME) enrollment is NOW OPEN with some amazing bonuses! Check it out here.
The Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
Nutrition Training & Obesity Prevention Program for Healthcare Providers (48-CME, 30 Group 2 Credits for Obesity Boards) is enrolling now! Get the details HERE.
The FIT Collective® is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube
Subscribe to The Metabolism, Muscles, and Mindset Podcast on Spotify | Apple Podcasts | Android
*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
