"Capable till the end"
Time and tide wait for no one. Maintaining skill, capacity and autonomy by using strength and conditioning.
It seems widely accepted that a properly executed resistance training program can improve an older adult’s ability to avoid injuries , as well as increase physical function , mobility, balance, coordination and reduce the risk of falling. In addition, it has been demonstrated to create more robust psychological well-being  and improve social connections . Moreover, physiologically speaking, there seem to be lots of benefits from using a well-thought-out training program, with much of the literature concluding a reduction and even reversal in signs of frailty , improvement in contractile function, decrease in muscular atrophy and amelioration in morphology, , as well better neuromuscular function,  and hormonal adaptations .
Physiological inflammation, the good, the bad and the ugly
As we age, our cells undergo a complex signalling process called apoptosis, which could be loosely described as a regulation of non-functional cells, average cell turnover , or, more morbidly, pre-programmed cell death . Although it may seem apoptosis is not responsible for the ageing process, it is part of it and could be regarded as essential to maintaining homeostasis .
Cytokines are a small group of proteins responsible for regulating the response to disease. Pro-inflammatory cytokines aid in proliferating disease, whereas anti-inflammatory cytokines reduce inflammation and increase healing. Oxidative stress caused by various lifestyle factors can be seen as a promotor of rapid cell death which may increase apoptotic signalling in older or unused muscle fibres, inducing a lack of balance between anti-inflammatory and pro-inflammatory cytokines . Additionally, it seems this may increase the chances of mitochondrial dysfunction , apoptotic susceptibility and catabolism , therefore reducing protein synthesis, promoting muscle wastage, muscular atrophy and sarcopenia . Sarcopenia can be defined as a reduction in the amount of myofibril satellite cells and or size of muscle fibres , which may contribute to a reduced capacity of functional movement in an individual . In addition, it has been stipulated that a decrease in motor units seems to play a significant role in the proliferation of sarcopenia , with adults between the age of 60 to 90 years of age experiencing total losses of anywhere up to 50% per muscle group .