Oprah Winfrey Turns To Strength Training To Protect Bone And Muscle Health In Her 70s | Health and Fitness News

Last Updated:February 17, 2026, 09:24 IST

Strength training boosts bone health, muscle, and longevity. Here’s how Oprah’s fitness journey proves resistance work is key to ageing well.

Oprah shows why strength training protects bones, builds muscle, and supports healthy ageing for women.

Graceful ageing isn’t just about skincare or step counts anymore. It’s increasingly about muscle. Strength training, once confined to gym culture or bodybuilding, is now emerging as one of the most powerful tools for protecting mobility, metabolism, and independence as years go by.

As the body ages, muscle mass naturally declines and bone density drops, especially for women at higher risk of osteoporosis. Without resistance work, everyday tasks such as lifting groceries, climbing stairs, or even getting up from the floor quietly become harder. The solution isn’t more cardio. It’s building strength deliberately and consistently.

Few stories illustrate this shift better than Oprah Winfrey’s recent fitness journey. In an Instagram post comparing her progress from 2024 to 2026, she spotlighted how persistence transformed her performance. “Planks are the most challenging exercise for me. My first one in 2024 lasted 10 seconds. Now I can do them for over a minute, with weights, and whatever creativity Trainer Peter throws my way,” Oprah wrote.

What began as a shaky 10-second hold evolved into a confident one-minute plank, and then some. In later clips, she even added weighted variations, balancing on one arm while lifting a dumbbell with the other. Earlier, she admitted, “So, I’ve started strength training. My goal is to be able to do a plank and a weighted plank at the same time. And to do it where I’m not dying.”

The transformation wasn’t dramatic or overnight. It was incremental, and that’s precisely the point.

Why Resistance Matters More With Age

Strength training isn’t about aesthetics; it’s functional insurance. Resistance exercises stimulate bone formation, helping slow bone loss and lower fracture risk. They also improve balance, coordination, and joint stability, reducing falls – one of the biggest health threats later in life.

For women in particular, the hormonal shifts around menopause accelerate bone thinning. Regular lifting, even with light weights or bodyweight moves, sends a crucial signal to bones to stay strong.

Beyond bones, muscles act like a metabolic engine, supporting better blood sugar control, posture, and energy levels. In simple terms: stronger muscles make everything else easier.

You don’t need marathon workouts or heavy barbells. Start small. A few planks, squats, or resistance bands done consistently can change how your body ages. Strength isn’t just about today’s workout; it’s about protecting tomorrow’s freedom.