As we age, maintaining muscle strength, mobility, and independence becomes more challenging—but not impossible. Strength training is already well-documented as one of the most effective ways to improve physical function in later life. But new layers of evidence suggest there may be ways to enhance these results even further.

A peer-reviewed study published in the American Journal of Clinical Nutrition found that combining strength training with daily omega-3 supplementation—specifically fish oil—can lead to significantly better outcomes for women aged 60 and over.

Here’s what the research found, and what it means for women looking to maintain strength, resilience, and quality of life through ageing.

The Study: Strength Training + Omega-3s

Researchers followed 45 women (average age 64) over a 12-week strength training programme. One group trained without any additional support. The other two groups also trained, but took 2 grams of fish oil per day, either throughout the 12 weeks or for an additional 60 days prior.

The outcomes were measured in terms of muscle strength, neuromuscular activation, and functional capacity.

Key Findings

Compared to the group that trained without fish oil, the women who combined training with supplementation saw:

• Greater muscle strength gains across the lower body

• Improved neuromuscular activation, indicating more efficient muscle fibre recruitment

• Faster electromechanical response, meaning quicker reactions and more responsive movement

• Enhanced performance in functional tasks, such as rising from a chair, an important indicator of independence

Notably, extending the supplementation period beyond 12 weeks didn’t add further benefit, suggesting that a 3-month protocol is sufficient to see meaningful changes.

Why It Works

Omega-3 fatty acids—specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—play a key role in muscle and nerve function. They:

• Improve nerve signal transmission from the brain to the muscle

• Support cellular function within muscle tissue

• Help regulate inflammation, which can otherwise impair recovery and adaptation

Together, these effects improve how the body responds to training—particularly in populations with age-related neuromuscular decline.

What This Means for You

If you’re a woman aged 60 or over—and you’re already engaging in strength training—this research offers an actionable insight: targeted supplementation may help you get more out of the effort you’re already putting in.

At XGYM, we integrate findings like this into how we coach, programme, and support our clients. From training plans to recovery protocols, our approach is built on what the evidence shows to be effective for long-term strength and resilience.

Whether you’re aiming for body composition changes, strength gains, or real structure in your training, XGYM coaching can help you get there with precision. Enquire for personal training by visiting xgym.com.au/personal-training

Source

Rodacki CLN et al. (2012). Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr, 95(2), 428–436. https://doi.org/10.3945/ajcn.111.021915