Why strength training is essential for older adults
- Matt Zollo
- Oct 12
- 2 min read
Ageing brings inevitable changes, but thanks to strength training the pace and impact of those changes aren’t set in stone…
For older adults, strength training is not just about fitness – it’s about reclaiming vitality, reducing injury risk and staying confident active in everyday life. Backed by decades of research, strength training is one of the most effective interventions for preserving muscle mass, protecting bone density and maintaining functional independence. And there are plenty more benefits besides this.
Here’s why strength training works so well and what makes it such a game-changer…
It’s not just about getting stronger
Strength training isn’t just chasing your first pull-up or crushing deadlift PBs. Starting around age 30, adults start losing muscle mass (known as sarcopenia) at a rate of 3-8% per decade, accelerating after age 60. This process contributes to frailty, reduced mobility and increased fall risk.
By effectively building muscle mass, strength training slows that process dramatically, helping older adults maintain mobility, balance and confidence in everyday movements. Indeed, a meta-analysis in the journal Ageing Research Reviews found that progressive resistance training significantly improved strength, gait speed and functional mobility in adults over 65.
It enhances balance and coordination
Falls are one of the leading causes of injury in older adults. Strength training not only reduces the risk of falls by increasing muscle mass but also by improving proprioception (your body’s sense of position) and balance. There are a great many studies supporting this, including this one which studied 66 adults aged 60 to 89.
Strong muscles = strong bones
Weight-bearing exercises stimulate bone growth, which is crucial in preventing osteoporosis and fractures. This is especially important for postmenopausal women and older men, who face increased risk of osteoporosis. Regular resistance exercise has been shown to increase bone mineral density and reduce fracture risk.
Good for mind as well as body
Beyond the physical, strength training has profound effects on the brain. It increases BDNF (brain-derived neurotrophic factor), which supports cognitive function and neuroplasticity, and older adults who engage in regular resistance training show improved executive function and memory, according to research published in Neurobiology of Aging.
It can also reduce symptoms of depression and anxiety, as this study shows, improve sleep and simply enhance overall mood. Don’t believe us? Give it a go and see for yourself…
It helps with fat loss and fights chronic conditions
It has been well-proven that strength training can help regulate body weight and assist in fat loss. It’s also been shown to reduce the risk of heart disease, type 2 diabetes and systemic inflammation. In short: it’s medicine in motion.
It’s never too late to start
Strength training isn’t about pushing limits – it’s about expanding them. It’s about being able to carry groceries, climb stairs, play with grandkids and move with ease and dignity for the rest of your life.
Whether you're 55 or 85, your body can adapt and grow stronger. The key is starting with guidance, consistency and exercises tailored to your needs.
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