How to Prevent Injuries from Resistance Training — Especially As You Age

Why Do Injuries Happen More Often As We Age?

As we get older, our bodies naturally change—and this includes our tendons, which connect muscle to bone. These changes make us more prone to injury during physical activity, especially resistance training like weightlifting.

Here’s what happens:

Tendons become weaker and stiffer.

With age, tendons lose their ability to stretch and absorb shock. This happens because the collagen fibers inside them become disorganized, and substances called glycosaminoglycans build up (Abbah et al., 2023). All of this makes tendons more fragile.

1. Healing slows down.

   Older tendons produce fewer “repair” cells, so if you get injured, it takes longer to recover (Kohler et al., 2023).

2. Stiffness from sugar-related molecules.

   A buildup of substances called advanced glycation end-products (AGEs) makes your connective tissues (like tendons) stiff and more likely to tear (Duyverman et al., 2023).

How Resistance Training Actually Helps Tendons

Even though resistance training can cause injuries if done wrong, it can also protect your tendons when done right.

• It improves tendon stiffness and strength, even in older adults (Onambele et al., 2006).

• It increases collagen production, which helps keep tendons healthy and durable (Kubo et al., 2003).

• It improves the way tendons handle force and movement, reducing your risk of sprains or tears (Murphy et al., 2023).

 Regular strength training makes tendons stronger and more adaptable—just like muscles.

Should You Stretch Before Lifting Weights?

This is a common question.

 Yes, but only the right type of stretching at the right time.

• Static stretching (holding a stretch) is best used after your workout, not before. It helps relax your muscles and maintain flexibility.

• Dynamic stretching (moving stretches) should be used before your workout to warm up your joints and increase blood flow (Rathleff et al., 2024).

 Static stretching doesn’t significantly prevent tendon injuries and might even reduce strength if done right before lifting (Rathleff et al., 2024).

Easy Ways to Prevent Injury with Age

Here’s how to train smart and protect your tendons, no matter your age: 

Lift weights consistently—but not excessively

• 2–4 days a week is ideal.

• Focus on controlled movements and don’t rush your reps.

• Use progressive overload — gradually increase weights over time (NSCA, 2019). 

Include balance and mobility training

• Exercises like yoga or tai chi improve coordination and reduce falls.

• Try one or two 20-minute sessions each week (USPSTF, 2024) 

Warm up dynamically before workouts

• Spend 5–10 minutes doing leg swings, arm circles, light cardio.

• This prepares your tendons and muscles for load.

Eat foods that support tendon health

• Include foods rich in collagen, vitamin C, magnesium, and protein.

• Examples: bone broth, citrus, leafy greens, eggs, and fish. 

Don’t skip rest and recovery

• Your tendons heal during sleep and rest days.

• Aim for at least 7 hours of sleep and 1–2 full rest days weekly.

Sample Weekly Plan for Healthy Tendons

Day	Focus
Mon	Resistance training (light)
Tue	Yoga or mobility session
Wed	Resistance training (moderate)
Thu	Rest or walking
Fri	Resistance training (moderate)
Sat	Balance + bodyweight training
Sun	Full rest day

You don’t have to stop resistance training as you age. In fact, it may be one of the best things you can do for your tendon and joint health. The key is to train smart, recover well, and listen to your body. By combining strength training with flexibility, balance work, and the right nutrition, you can stay strong, mobile, and injury-free at any age.

 

References

Abbah, S. A., Song, Y., Lin, P. R., Yu, Y. Q., & Zhang, Y. (2023). Tendon aging: Molecular, cellular, and structural changes and associated repair challenges. International Journal of Molecular Sciences, 24(20), 15183. https://doi.org/10.3390/ijms242015183

Duyverman, A. M., Booth, R. E., Reznick, R. M., & Liu, Y. (2023). Mechanisms of tendon degeneration and the impact of AGEs on tendon stiffness. Frontiers in Physiology, 14, 1060761. https://doi.org/10.3389/fphys.2023.1060761

Kohler, J., Popov, C., Klotz, B., & Schieker, M. (2023). The impact of aging on tendon stem/progenitor cells. Frontiers in Physiology, 14, 985196. https://doi.org/10.3389/fphys.2023.985196

Kubo, K., Kanehisa, H., Kawakami, Y., & Fukunaga, T. (2003). Influence of resistance training on tendon stiffness and muscle function in older individuals. Journal of Applied Physiology, 94(1), 343–351. https://doi.org/10.1152/japplphysiol.00668.2002

Murphy, M., Black, S., McKenna, M., & et al. (2023). Resistance training and tendon remodeling in aging populations. Sports Medicine - Open, 9, 34. https://doi.org/10.1186/s40798-023-00597-1

Onambele, G. N. L., Burgess, K., & Pearson, S. J. (2006). Gender-specific tendon structural and mechanical properties in older adults. European Journal of Applied Physiology, 100(5), 491–499. https://doi.org/10.1007/s00421-007-0440-6

Rathleff, M. S., Thorborg, K., & Bandholm, T. (2024). Stretching and injury risk: Review of current evidence. Clinical Rheumatology. https://doi.org/10.1007/s11332-024-01213-9

NSCA. (2019). Position statement on resistance training for older adults. National Strength and Conditioning Association. https://www.nsca.com/about-us/position-statements/resistance-training-for-older-adults

USPSTF. (2024). Preventing falls in older adults: Exercise guidelines. VeryWell Health. https://www.verywellhealth.com/prevent-fall-risk-in-older-adults-uspstf-8670719

Disclaimer: This blog post is for informational and educational purposes only and is not intended as medical advice. Always consult your doctor or qualified health professional before making changes to your diet, exercise, or health routines. This post may contain affiliate links, which means I may earn a small commission—at no extra cost to you—if you make a purchase through these links. Thank you for supporting my work.