The Real Secret to Turning Back Your Biological Clock

Forget expensive serums and fancy treatments; the real key to reversing the aging process might be in the gym.

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Strength training is proving to be one of the most powerful ways to keep your body young and your energy high, and experts agree.

According to Dr. Deepak Mullassery, Head of Physiotherapy at Medcare, strength training three times a week is one of the best ways to reduce your biological age.

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Biological age isn't just a number; it's a report card on your body's health, measuring muscle strength, balance, walking speed, and even inflammation markers.

"At Medcare Physio & Rehab Centre, we see first-hand how resistance training helps patients improve strength, balance, and recovery, allowing them to function at a younger biological level than their actual age," says Dr. Mullassery.

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In other words, a few weekly sessions with dumbbells might do more for you than that pricey collagen drink.

The Science of Staying Young

The benefits of strength training go far beyond toned muscles. Dr. Amir Firouzjaei, a Chinese Medicine Practitioner at Wellth, explains that lifting weights boosts circulation and delivers more oxygen to your cells.

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"Better circulation and oxygenation support the renewal and repair of tissues," he says.

"This helps reduce cellular damage, improve the quality of cells, and slow down their ‘death rate.’" Essentially, exercise encourages your body to replace old, damaged cells with new, healthier ones.

Scientific studies back this up. A 2025 study in GeroScience found that 12 weeks of resistance training not only built muscle in older men but also reduced key aging-related genes, making their muscle tissue act "younger."

Another analysis of nearly 4,800 people discovered that those who strength-trained about three times a week had longer telomeres—the protective caps on our DNA that shorten as we age.

Researchers estimated that regular lifters were biologically almost eight years younger than non-lifters.

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How to Start Your Age-Defying Routine

Dr. Mullassery recommends a simple approach: train three times per week for 45–60 minutes. Focus on compound exercises like squats, push-ups, rows, and planks.

When combined with adequate protein, hydration, and sleep, this routine can be a powerful recipe for staying functionally young.

Proper form is crucial to avoid injury, so getting guidance when you start is a good idea. "Under guided physiotherapy-based protocols, the benefits far outweigh the risks," Dr. Mullassery notes.

So next time you think about skipping a workout, remember that strength training isn't just about sculpting your body—it's about turning back your biological clock and adding more vibrant, healthy years to your life.

Source: gulfnews

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.