As we age, it’s natural for our bodies to change—but losing strength and mobility doesn’t have to be one of those changes. In fact, people over 65 can greatly benefit from resistance training, often referred to as strength or weight training. 

Whether it’s using light dumbbells, resistance bands, or even your own body weight, regular resistance training can help you stay active, independent, and strong well into your later years.

 

Why Resistance Training?

From the age of 30, we gradually start to lose muscle mass and strength—a process known as sarcopenia. Left unchecked, this decline can lead to frailty, increased risk of falls, slower recovery from illness or injury, and a general decrease in quality of life.

Here’s the good news: Resistance training can reverse or slow this decline. Even small gains in strength can make everyday activities—like standing up from a chair, climbing stairs, or carrying groceries—easier and safer.

Key Benefits of Resistance Training for Older Adults:

• Improved muscle strength and bone density, helping to reduce the risk of osteoporosis and fractures.
• Better balance and coordination, which lowers the chance of falls.
• Enhanced joint flexibility and mobility, easing everyday movement.
• Improved mood and cognitive function, thanks to the mental health benefits of regular physical activity.
• Increased independence, giving you the freedom to enjoy life on your own terms.

Start Slow and Stay Safe

The goal isn’t to become a bodybuilder, but to maintain strength, mobility, and confidence in your movements. It’s important to start with light resistance and gradually increase intensity as your body adjusts.

If you’re new to exercise, have an existing injury, or are recovering from surgery or illness, it’s smart to seek professional advice. A physiotherapist, exercise physiologist, or certified personal trainer who understands your unique needs can help you develop a safe and effective program. They’ll also teach you how to perform movements correctly to avoid injury.

A Few Practical Tips:

• Aim for two sessions per week focusing on all major muscle groups.
• Include warm-up and cool-down stretches to support flexibility and reduce muscle soreness.
• Use proper form, not heavy weights, as your top priority.
• Stay consistent, as regular movement builds long-term benefits.

You’re Never Too Old to Get Stronger

It’s never too late to start reaping the rewards of resistance training. Many people in their 70s, 80s, and even 90s have found that regular strength-based exercises not only improve their physical health, but also boost confidence and mental wellbeing.

Your later years can be active, vibrant, and full of possibility. Resistance training is one of the most powerful tools you can use to maintain your independence and continue doing the things you love.

 

If this article has inspired you to think about your unique situation and, more importantly, what you and your family are going through right now, please get in touch with your advice professional.

This information does not consider any person’s objectives, financial situation, or needs. Before making a decision, you should consider whether it is appropriate in light of your particular objectives, financial situation, or needs.

(Feedsy Exclusive)