From middle age onwards, we gradually lose muscle and strength if we don't use it. This process, called sarcopenia, makes everyday tasks harder: getting up from a chair, carrying shopping, climbing stairs. It's also a major factor in falls.
The good news: muscles respond to strength training at any age. Studies have shown strength gains even in people in their 80s and 90s.
Benefits of strength training
- Easier daily activities and more independence
- Better balance and fewer falls
- Support for bone health
- Improved blood sugar control
- Better mood and sleep
- Reduced joint pain for many people with arthritis
How often?
Health guidelines for older adults generally recommend muscle-strengthening activities at least two days a week, alongside regular walking or other aerobic activity, and balance exercises.
A simple starter routine
Do 1 to 2 sets of 8 to 12 repetitions of each, with a rest in between. The last few repetitions should feel challenging, but you should be able to keep good form.
- Sit-to-stand: from a firm chair. Use your hands at first, then try without.
- Wall push-up: hands on a wall at shoulder height, bend your elbows to bring your chest towards the wall, push back.
- Step-ups: on to the bottom stair, holding the rail.
- Calf raises: holding a counter, rise on to your toes and lower slowly.
- Seated rows with a band: loop a resistance band around your feet, pull your elbows back.
- Bridges: lying on your back, knees bent, lift your hips.
- Bicep curls: with light dumbbells or water bottles.
How to progress
When an exercise becomes easy, make it harder by:
- Adding repetitions or sets
- Adding a heavier weight or stronger band
- Slowing the movement down
- Using a lower chair for sit-to-stands
Safety tips
- Start light and build up gradually
- Breathe out during the effort, and don't hold your breath
- Mild muscle soreness the next day is normal; joint pain that lasts is not
- Have a sturdy support nearby
If you have heart disease, uncontrolled blood pressure, recent surgery or other health conditions, check with your doctor before starting a new exercise programme.
Get help to start
A physiotherapist can assess your strength and balance, and build a safe programme that fits your health conditions and goals.
This article is general advice and can't diagnose you. A physio can examine you and tell you what's right for your body, so message or call us if you're unsure.
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