“A NEW FOCUS ON LIFTING – The old WHO guidelines did mention that adults should engage in muscle-strengthening activities at least twice per week. That recommendation holds in the new guidelines.
“There is a specific recommendation on strength promoting exercise because it is clear that it has benefits that are over and above those of aerobic physical activity,” Stamatakis says.
Studies on resistance training suggest it can increase bone density and muscle quality (a measure of strength to muscle mass), which can prevent injuries from falling once people age. Weight lifting can also strengthen the nervous system – specifically the reticulospinal tract – which helps the body control coordinated motor activity.
A 2017 review of 16 resistance training studies found it had the greatest effects on reducing complaints of body pain and was linked with improvements to mental health.
Furthermore, the guidelines suggest that a strength routine should be carried into old age. This is especially true for adults over the age of 65 and older: Combining different types of exercise, including muscle and balance workouts, three days per week could help prevent devastating falls, WHO states.”