It’s Never Too Late to Build a Stronger You

By Sarah Sexton | Publish Date December 30, 2025

When you hear the words “strength training,” you might picture a weight room full of heavy equipment and serious athletes. But more and more, people are noticing the benefits of resistance training—movements using weights, machines, resistance bands, or even your own body weight. While the popularity of this exercise is growing, the science is clear: resistance training is for everyone. It’s a powerful part of a healthy, vibrant lifestyle, especially as we age. Building muscle is just one benefit. The real power of resistance training lies in its ability to boost both body and mind. It helps you stay healthy as you age and can make a difference far beyond physical strength.

Stronger Bones, Better Balance
One important benefit of strength training is supporting healthy bones. As we grow older, bone density can decrease, sometimes leading to osteoporosis. Resistance exercises gently strengthen our bones by signaling the body to build more bone tissue—helping increase bone strength and reduce the risk of fractures. Having strong muscles helps improve balance and stability. Strengthening core and leg muscles builds coordination, which helps reduce the risk of falls—an essential benefit for many older adults.

A Boost for Your Brain
Research shows strength training can support brain health too. Regular resistance exercises may boost memory, focus, and overall cognition. Plus, the physical effort supports better circulation and helps your brain grow and stay healthy. It’s a routine that benefits both body and mind.

Elevating Everyday Life
The real goal of strength training isn’t to become an athlete—it’s to enjoy life more. Stronger muscles make daily tasks easier and more fun: putting away groceries, climbing stairs, walking the dog, or spending time in your garden. By doing resistance training regularly, you gain the strength and confidence to keep enjoying these activities and maintain your independence for years to come. At Kirkwood, we believe in a holistic approach to wellbeing. Our fitness amenities and programming are designed to make strength training accessible and enjoyable for everyone, regardless of your current fitness level. With group fitness classes offered weekly, personal Pilates classes on-site, and a state-of-the-art wellness center accessible to residents 24/7, there are ample opportunities for residents to incorporate strength and resistance training into their weekly wellness routines. Instead of shying away from this form of exercise, we invite you to explore the full-body benefits of resistance training and discover how it can help you live a stronger, healthier, and more confident life.

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The Residents

Our residents come from different backgrounds and bring their unique qualities, talents, and life experiences to complete the Kirkwood community. Here are just a few reflections from some individuals who call Kirkwood their home.

My time at Kirkwood was spectacular; they taught me how to walk again. The staff was outstanding, and the care was beyond reproach. When I arrived, I had a long way to go. I was very sick. The first night, they had to lift me as I could not move by myself. When I left, they were chasing me down the hallway. They taught me how to perform the activities of daily living again. It was the best care I could have prayed for, and on top of that, the food was spectacular.

Eli Gold Past Resident

I fell in love with the cottage and the view from my back porch. I am excited to have a yard for Ginger, my poodle, to play in and my own garage, all within an established retirement community!

Charlotte Hamilton Current Resident

My husband and I looked at a number of places when deciding to move to a retirement community. For the most part, we found communities that said, ‘We’re going to take care of you.’ But Kirkwood was different. It wasn’t just about taking care of us. It was also about having fun, having friends, and living life to the fullest. The attitude at Kirkwood was positive and the atmosphere was comforting. We simply couldn’t resist. Without a doubt, the location was ideal. The Cahaba Room that overlooks the river, the mountains, the trails – there were just so many things about life. The community was lively. It was alive.

Alice Brooks Current Resident

We realized we were approaching an age where we might need more assistance than what just downsizing could provide. Knowing we have my sons nearby and the levels of care should we need it is comforting, and the beautiful hillside, river, and the woods makes it that much more appealing. We don’t know of any other community that has the woods, the various levels of care, and so many different amenities.

Phyllis and John Guschke Current Residents

We were moving my parents down from the Cleveland area to be near us. I looked at almost every retirement place in the Birmingham area. The second I turned into Kirkwood’s drive and drove up the hill, I knew that I’d found the perfect place for my parents to live in Alabama. In the six years that my parents have been at Kirkwood, I have always felt nothing but love and helpfulness from every staff member. Everyone is always helpful with a pleasant attitude. You can truly see and feel the family atmosphere. I’m happy that my parents can call Kirkwood their home.

Brenda Sheehan Kirkwood family member

When we learned that Cedar Ridge was being developed, that seemed to fit our needs very well. It is the ideal place for the next phase of our retirement.

Carol and Arthur Stephens Current Residents

One thing that we feel is very important here at Kirkwood by the River is the relationship that we have between the staff and the residents. They are dedicated to making our life here as safe and secure and pleasurable as possible. That goes a long way.

Fred Rogers Current Resident

The community's cottage living surrounded by a wooded, natural environment with access to future healthcare services is what attracted us to Kirkwood!

Rick and Jane Ricketts Current Residents