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Dr. Marcas Bamman, a seasoned physiologist specializing in aging, advocates for weight-resistance training as a potent tool for individuals aged 60 and above to combat the effects of aging.

"Resistance training is in many ways the true fountain of youth," Bamman said in an interview with The Associated Press. "I like to say the fountain of youth is the water cooler in the gym."

Bamman noted that while there are biological limitations, much of the decline in strength, flexibility, and endurance associated with aging is behavioral-resulting from insufficient physical demands on the body rather than an inevitable consequence of aging itself.

"When I tell somebody that in four to six months your strength and muscle mass and overall muscle function is going to elevate to the levels of people 30 to 35 years younger, that hits home," Bamman explained.

For those considering resistance training but hesitant due to intimidation or concerns about safety, Bamman advised starting with a medical consultation to ensure suitability. He recommends joining a gym and enlisting the guidance of a qualified trainer to ensure proper technique and progression.

"It's actually quite safe, but it does require proper progression," Bamman cautioned. "You have to have a good instructor who can teach the movements properly."

Bamman suggested a regimen of resistance training twice a week, with optimal benefits seen with three sessions weekly and rest days in between. His recommended routine includes a series of exercises targeting different muscle groups, performed in sets of repetitions until muscle fatigue sets in.

While beginners may benefit from using machines initially for stability, Bamman recommended progressing to free weights as confidence and proficiency increase. Prior to lifting, a brief warm-up session is essential to prepare muscles, followed by stretching and abdominal exercises.

The benefits of resistance training extend beyond strength gains; Bamman highlights its importance in combating osteoporosis in women and promoting overall bone health.

"Our human body is a demand-based system," Bamman emphasized. "If you chronically impart a low demand on the body, we have adaptations to low demand. That's why we lose muscle mass, that's why we get weaker. We're not demanding much."

"But if you put high demands on the system -- like resistance training -- now the body has to adapt to these higher demands. The body says: 'To adapt to these new demands I've got to make my bones stronger. I've got to make my muscles bigger."

Bamman's advocacy stems from decades of research and firsthand observations of older adults reaping substantial benefits from structured exercise routines.

"All of our systems as we age are capable of responding and adapting. They just need the stimulus," he said.