Strength Training & Healthy Eating: Secrets to Longevity Malta
Strength training, a science-backed exercise method, is emerging as a key tool for combating the effects of aging and promoting longevity. By addressing muscle loss (sarcopenia) and enhancing physical and mental health, it helps improve mobility, reduce chronic disease risks, and preserve cognitive function. Just two full-body sessions per week, even with minimal equipment, can yield significant benefits over time. In Malta, this form of exercise complements the Mediterranean lifestyle, which is rich in nutrient-dense foods like fish, legumes, and olive oil that support muscle repair and overall health. Strength training not only adds years to life but enhances quality of life, enabling individuals to stay active and independent while enjoying Malta’s vibrant culture and cuisine.
The Science-Backed Exercise Method That Combats Ageing: A Guide to Strength Training and Longevity
At just 10 years old, Danny Matranga dreamt of becoming a basketball player, dedicating hours to perfecting his skills and building his athleticism. But that same year, his father was diagnosed with Parkinson’s disease. “I had this contrast—seeing what it’s like to lose your physical function, and at the same time experiencing my own journey of gaining more of it,” Matranga shares. “It became clear to me that exercise was so much more than just a tool for athleticism or aesthetics.” This epiphany spurred Matranga to become a personal trainer, specialising in strength training after delving into research that linked it to profound benefits for both body and mind. Today, it’s widely recognised as one of the most effective exercise methods for promoting health, longevity, and physical independence in later life.
In Malta, where an appreciation for good food, Mediterranean living, and health-conscious choices continues to grow, strength training can offer a vital complement to a lifestyle that prioritises wellness and longevity. Let’s explore the science-backed benefits of this powerful exercise method and how you can incorporate it into your routine—whether you’re working out before a hearty Maltese meal or aiming for a more active retirement.
Movement Is Medicine: Why All Exercise Matters
Before diving into the specific advantages of strength training, it’s important to recognise that any form of exercise is beneficial. Whether it’s a brisk walk along the Sliema promenade, a swim in the crystal-clear waters of Comino, or dancing at a festa, movement elevates your heart rate, supports mental health, and improves overall well-being.
One standout study published in The Lancet in 2011 followed over 416,000 people for 12 years and found that just 15 minutes of moderate-intensity exercise daily could add three years to life expectancy. Better yet, every additional 15 minutes reduced the risk of all-cause mortality by 4%. Moderate-intensity exercise includes activities like cycling, walking through Valletta’s winding streets, or even gardening—a popular pastime in Malta.
But when it comes to aging gracefully and maintaining physical function, strength training offers unique advantages that make it a critical piece of the puzzle.
Why Strength Training Is Key to Longevity
As we age, our bodies naturally lose muscle mass and strength—a process known as sarcopenia. According to a review published in Current Opinion in Clinical Nutrition and Metabolic Care, muscle mass decreases by 3–8% per decade after age 30, with the rate accelerating after 60. This loss can lead to reduced mobility, increased risk of falls, higher fat mass, weaker bones, and even insulin resistance—factors that contribute to conditions like type 2 diabetes, heart disease, and osteoporosis.
Strength training, however, is a proven antidote. It strengthens muscles, bones, tendons, and ligaments, while also improving balance, coordination, and cardiovascular health. For older adults, studies show that incorporating resistance training—whether through heavy weights or moderate-intensity exercises—can have long-lasting benefits. In fact, a 2024 study published in the British Medical Journal Open Sport and Exercise Medicine found that older adults who engaged in strength training retained higher levels of muscle mass and strength four years after their initial program ended, compared to those who did not.
What’s more, strength training benefits the brain as much as the body. A 2023 study in GeroScience found that twice-weekly resistance training sessions improved cognitive function in adults aged 60–80, helping preserve brain health and mental clarity. In short, strength training is your ally in maintaining both physical and mental agility as you age.
How to Get Started: A Beginner’s Guide
If you’re new to strength training, you might feel intimidated by the idea of lifting weights. But Matranga assures beginners that starting small is the secret to success. “It only takes two full-body sessions a week to see life-changing results,” he says. These sessions don’t have to be lengthy or complicated—20 minutes is often enough.
Here’s a simple beginner-friendly workout you can try twice a week:
Sample Workout
- Goblet Squats: 2–3 sets of 12–15 reps (60 seconds rest between sets)
- Romanian Deadlifts: 2–3 sets of 12–15 reps (60 seconds rest)
- Dumbbell Overhead Press or Push-Ups: 2–3 sets of 12–15 reps (60 seconds rest)
- Single-Arm Dumbbell Row: 2–3 sets of 12–15 reps (60 seconds rest)
No dumbbells at home? Use resistance bands or even household items like water bottles. If you’re heading to the gym, resistance machines are a safe and beginner-friendly option.
Consistency is key. As your strength improves, gradually increase the weight, repetitions, or sets to keep challenging your body. And if you’re unsure about proper form, consider working with a trainer—many gyms in Malta offer personal training services tailored to all fitness levels.
Strength Training Meets Maltese Living: A Holistic Approach
Here in Malta, the Mediterranean lifestyle offers the perfect foundation for a healthy life. A diet rich in fresh fish, legumes, olive oil, and seasonal produce complements the benefits of strength training by providing your body with essential nutrients for muscle repair and overall wellness. Foods like lampuki (dolphin fish), ġbejna (Maltese cheese), and local vegetables are packed with protein, calcium, and vitamins that support bone density and muscle health.
For example, after a strength training session, you can refuel with a hearty bowl of kusksu (broad bean soup) or a grilled fish platter from your favourite seaside restaurant. Pair your meal with a side of fresh salad drizzled with olive oil for added omega-3s and antioxidants. Restaurants across Malta and Gozo are increasingly offering health-conscious menu options, making it easier than ever to enjoy dining out without compromising your fitness goals.
The Benefits You’ll Notice Over Time
After a few months of consistent strength training, you’ll notice more energy and improved movement in your daily life. Whether it’s climbing the steps of Mdina or carrying groceries from your local grocer, activities will feel easier. You may even see aesthetic changes—toned arms, stronger legs, or firmer glutes—but the real reward lies in the long-term health benefits: better blood sugar regulation, improved bone density, and reduced risk of chronic illness.
Matranga sums it up best: “You’re not just adding years to your life—you’re adding life to your years.”
Breaking the Myths: Strength Training Is for Everyone
Some people hesitate to start strength training, fearing it might be too intense or risky. But the truth is, it’s one of the safest forms of exercise when done correctly. Unlike high-impact sports or running, strength training is controlled, making it accessible to people of all ages and fitness levels.
If you’re still unsure, start with bodyweight exercises or resistance bands, and gradually progress as your confidence builds. Remember, it’s never too late to begin. As Matranga points out, “I’ve seen people in their eighties thriving because of strength training—it’s incredible what the human body can adapt to.”
A Stronger, Healthier Future
In Malta, where our vibrant culture revolves around food, family, and well-being, embracing strength training can elevate your lifestyle in ways you never imagined. Paired with a wholesome Mediterranean diet and mindful living, it’s a recipe for ageing gracefully while staying active and independent. Whether you’re a fitness novice or a seasoned gym-goer, strength training offers lasting benefits for your mind, body, and soul—ensuring that you can continue to enjoy everything Malta has to offer for years to come.