Do you need heavy weights to stay strong as you age?

A small study of 45 women aged 65+ found that using Smovey rings—a type of resistance tool—produced greater gains in handgrip strength and arm curls than standard bodyweight exercises.

Test your knowledge

Elena is 70 and wants to improve her upper-body strength and functional fitness. She is deciding between a 12-week program using Smovey rings (specialized resistance rings) and a standard exercise program that uses no weights. What is a likely outcome for her regarding her grip strength and arm curls?

A) The Smovey rings may lead to greater improvements in grip strength and arm curls compared to standard exercises.
B) The Smovey rings will provide no benefit over standard exercises because both programs use the same movements.
C) She will see no improvement in either program unless she adds heavy weights to her routine.
D) The Smovey rings will significantly improve her shoulder strength, while standard exercises only help her arms.

🔬 The Breakdown

Context: Maintaining upper-body strength is vital for independence as we age. This research suggests that adding specific resistance tools can sharpen functional movements more effectively than just moving your own body weight.

Reality Check: Because this was a short 12-week study with a small group, we don't know the long-term effects or how these results translate to every individual's unique physical needs.

Takeaway: Incorporate resistance rings or bands into your daily routine to perform arm curls and grip-strengthening movements three times a week.

Published November 11, 2026

The science, explained

Evidence Check: This was a small study of 45 women aged 65 years or older over 12 weeks.

Conventional Wisdom Check: It refines the idea that adding simple resistance tools like rings can be more effective for specific upper-body tasks than doing the same movements without any equipment.

Everyday Translation: Using Smovey rings during a routine might help you squeeze your hands harder and curl your arms more effectively than doing the same motions with just your body weight.

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