By Kassia Garfield, MaxStrength Fitness
The holidays are right around the corner—a season filled with family gatherings, big meals, and plenty of reasons to slow down. But while it might seem like the perfect time to put exercise on hold, this festive stretch may be the best time to start (or restart) a strength training routine. Not only can lifting weights or doing resistance exercises help balance out the extra holiday treats, but science shows it can also give your immune system and overall health a real boost—especially as we age.
The Gift of Strength for Your Immune System
When we think of staying healthy during cold and flu season, most of us picture vitamins, rest, or hot tea. But studies have found that consistent strength training can enhance immune function, helping the body fight off illness. Resistance exercise supports healthy circulation, reduces inflammation, and improves the body’s ability to regulate blood sugar—all factors that keep your immune defenses strong. Moderate workouts also help reduce stress hormones, which, when high, can weaken your immunity over time.
In short, lifting weights doesn’t just build muscles—it builds resilience. And that’s something we could all use more of this time of year.
Why Strength Matters More as We Age
For older adults, strength training is one of the most powerful tools for maintaining independence and vitality. As we age, muscle mass naturally declines, a process called sarcopenia. Without intervention, this loss leads to decreased mobility, higher fall risk, slower recovery from illness, and overall lower quality of life.
But here’s the hopeful news: muscle loss isn’t inevitable. Strength training—even starting later in life—can reverse much of that decline. For grandparents or older family members, this means having the energy and stability to keep up with grandkids during the holidays, whether that’s playing on the floor, decorating the house, or joining in on winter beach walks.
It’s also worth noting that as we get older, recovery from the hustle and bustle of family gatherings—late nights, travel, rich food—can take longer. Having stronger muscles and better overall fitness can help the body bounce back faster, keeping you energized throughout the season instead of worn out.
Start Now, Skip the January Rush
Every January, gyms fill up with resolution-makers. But by then, many people are already playing catch-up after a few months of inactivity and indulgence. Starting now—before the holiday chaos really ramps up—gives you a head start. You’ll enter the new year feeling stronger, more energetic, and confident in your routine.
Best of all, starting small counts. Two to three strength workouts a week—whether at a local gym, with a personal trainer, or even using bodyweight exercises at home—can make a huge difference. Squats, push-ups, resistance bands, and light dumbbells are all simple ways to get started.
A Holiday Tradition Worth Keeping
This season, while you’re baking cookies, wrapping gifts, and spending time with family, remember to give yourself one more gift: the gift of strength. It’s something that benefits every generation—from the youngest to the oldest—and helps ensure many more joyful holidays together.
So, before the new year’s rush begins, pick up those weights, roll out that mat, or take that first step into your local gym. Your future self—and your immune system—will thank you.
If you are looking for a place to start, MaxStrength Fitness of Niceville does all one on one strength training, specific to clients age, ability and goals. If you feel like you do not know where to start, start with us! Kassia Garfield, the owner, is a physical therapist who understands healing, keeping people safe and the benefits of strength training. Come on down and give us a chance!
850-373-4450. 4576 E Hwy 20, Niceville. maxstrengthfitness.com.
