Strength Training for Ageing Well: “Use It or Lose It”

October 27, 2026

We often think of strength training as something for athletes or young people in the gym. In reality, it becomes more important as we get older.

From middle age, we gradually lose muscle mass and strength. Over time, this can make everyday tasks harder, from climbing stairs to carrying shopping or getting up from a low chair. The good news is that muscles respond to training at any age.

In this guide, we explain why strength matters as we age, how much to do and how to get started safely.

Quick answer: why is strength training important as we age?

Strength training helps you:

slow age-related muscle loss
stay independent with daily tasks
improve balance and reduce the risk of falls
support bone health
manage joint pain, including arthritis
recover better from surgery or injury

The NHS recommends that adults, including older adults, do activities that improve strength on at least two days a week.

What happens to our muscles as we age?

Muscle mass and strength tend to decline gradually from around middle age. This age-related loss of muscle and function is known as sarcopenia.

The decline is not just about size. We also lose power, which is the ability to move quickly. Power helps us catch ourselves if we trip, get up from a chair and walk at a good pace.

Inactivity speeds up this process. A period of illness, injury or time in hospital can lead to a noticeable drop in strength in a short time. This is why “use it or lose it” is so relevant.

Is it ever too late to start strength training?

No. Research consistently shows that people in their 60s, 70s, 80s and beyond can improve strength with the right training. Even small gains can make everyday tasks easier.

The key is to start at the right level and build up gradually.

What are the benefits of strength training for older adults?

Staying independent

Strength underpins everyday tasks such as getting out of bed, climbing stairs, carrying shopping and gardening. Maintaining strength helps you keep doing these things for longer.

Better balance and fewer falls

Strong legs and good balance reduce the risk of falls. The World Health Organization recommends that older adults include balance and strength activities to help prevent falls.

Healthier bones

Loading the bones through strength training helps maintain bone density, which is important for reducing fracture risk.

Less joint pain

Stronger muscles help support and protect joints. For people with arthritis, strengthening is often one of the most effective treatments. Read more in our guide to strengthening exercises for arthritic joints.

Better recovery from surgery

Being stronger before an operation can make recovery smoother. Our guide to pre-op physiotherapy explains how.

Mood, sleep and confidence

Regular exercise supports mental wellbeing, sleep quality and confidence in your body.

How much strength training should older adults do?

As a general guide:

strength exercises on at least two days a week
work the major muscle groups: legs, hips, back, chest, shoulders, arms and core
aim for exercises that feel challenging by the last few repetitions
include balance work, especially if you are at risk of falls
combine this with around 150 minutes of moderate activity, such as brisk walking, each week

If you are new to exercise or have a health condition, start lower and build up.

What are good strength exercises to start with?

These functional exercises mirror everyday movements:

Sit-to-stands. Stand up from a chair and sit back down with control. This builds leg strength for daily life.
Step-ups. Step up onto a low step, then down. Use a rail for support if needed.
Wall press-ups. A gentle way to build upper body strength.
Bridges. Lie on your back with knees bent and lift your hips. This strengthens the glutes and back.
Calf raises. Rise onto your toes and lower slowly, holding a support.
Rows with a resistance band. Strengthen the upper back and improve posture.
Single-leg balance. Stand on one leg next to a kitchen worktop for support.

Start with one or two sets of 8 to 12 repetitions. As exercises feel easier, add repetitions, resistance or difficulty.

How can you strength train safely?

Start at a level that feels manageable and build up gradually.
Focus on good control rather than speed.
Some muscle soreness for a day or two is normal when starting.
Sharp pain, or pain that keeps getting worse, is a sign to stop and seek advice.
If you have a heart condition, high blood pressure or another health condition, check with your GP before starting.
Get guidance if you have had recent surgery or injury.

What type of strength training is best?

The best type is the one you enjoy and will keep doing. Options include:

gym-based training with weights or machines
resistance bands at home
physio-led Pilates classes
1:1 reformer Pilates
a structured programme through strength and conditioning rehabilitation

Walking is excellent for heart health, but it is not enough on its own to maintain strength. Adding resistance is what makes the difference.

How can physiotherapy help you get stronger?

A physiotherapist can help you start safely, particularly if you have pain, a long-term condition or are returning after surgery.

At Freedom Physio & Wellness, we can:

assess your strength, balance and movement
build a programme around your goals and any health conditions
progress exercises safely over time
offer strength and conditioning sessions, physio-led Pilates and reformer Pilates
use the AlterG Anti-Gravity Treadmill to help rebuild walking confidence where needed

Whether your goal is walking the Round Island Walk, keeping up with grandchildren or staying active in the garden, we can help you build the strength to do it. If you are training for a long walk, read our guide to preparing your body for Jersey’s Round Island Walk.

Book an appointment

It is never too late to get stronger. If you would like help getting started, our team can build a plan that suits you.

Book an appointment with Freedom Physio & Wellness today.

FAQs

At what age do you start losing muscle?

Muscle mass and strength tend to decline gradually from around middle age, with the rate increasing later in life. Regular strength training can slow this.