It’s easy to assume that slowing down is just part of getting older. But many of the changes we associate with ageing — like weakness, loss of balance, or difficulty climbing stairs — are often linked more to inactivity than to age itself. Research shows that regular strength training can help older adults stay mobile, independent, and confident.
At Your Story Physio, we believe every person has a unique journey. Strength training, when guided safely through physiotherapy, can be a powerful tool to maintain your independence and improve your quality of life.
Why Strength Training Is Crucial As We Age
From the age of 50 onwards, muscle strength naturally declines — a condition known as sarcopenia. Without regular activity, this loss of strength and mobility can accelerate, leading to greater risks of falls, fractures, and reduced independence.
Evidence from the Better Health Channel suggests that as much as half of the physical decline attributed to ageing may actually be due to inactivity, not age itself. Strength training has been shown to:
- Improve muscle strength and endurance
- Support balance and coordination
- Reduce the risk of falls and related injuries
- Assist with bone health and joint support
You can read more about the benefits of staying active as we age at Better Health Channel.
Common Conditions Strength Training Can Help
Physiotherapy-led strength training may help with a wide range of age-related challenges:
- Reduced mobility and balance: Strengthening muscles improves steadiness on your feet.
- Osteoporosis: Strength training helps maintain bone density and may reduce fracture risk.
- Arthritis and joint pain: Carefully chosen exercises can support joints and improve daily function.
- Chronic illness management: Strength training may assist in managing conditions like diabetes and cardiovascular disease.
- Mental health and wellbeing: Regular exercise is linked to improved mood and reduced anxiety.
What Strength Training Actually Looks Like for Older Adults
Strength training doesn’t mean lifting heavy weights at the gym. For older adults, it often includes:
- Bodyweight exercises: Sit-to-stand, wall push-ups, or step-ups
- Resistance bands: Light, controlled movements to build strength safely
- Light weights: Handheld dumbbells or ankle weights used under guidance
- Functional exercises: Tasks that mimic daily activities, like lifting groceries or rising from a chair
The Australian Physical Activity Guidelines recommend older adults include muscle-strengthening activities at least two days per week. These exercises can be performed at home, in a clinic, or in group classes, with adjustments made to suit individual health conditions.
Read the official guidelines from the Department of Health here.
Safety First: Why Supervision Matters
While strength training offers many benefits, it’s important to exercise safely. Older adults may have pre-existing conditions — such as arthritis, osteoporosis, or cardiovascular concerns — that require tailored modifications.
Working with a physiotherapist ensures that:
- You are assessed before starting a program
- Exercises are matched to your current ability and health needs
- Progress is gradual, helping you build confidence
- Movements are demonstrated and corrected to prevent injury
At Your Story Physio, we create safe, supportive environments where older adults can work towards their goals with professional guidance.
Frequently Asked Questions From Patients
Am I too old to start strength training?
Not at all. Research shows that even people in their 80s and 90s can improve strength, balance, and independence through regular training.
I have arthritis — is strength training safe?
Yes. With physiotherapy support, exercises can be adapted to reduce strain on your joints while still building strength.
What if I’ve already had a fall?
It’s never too late to start. In fact, strength and balance training are among the most effective strategies to help reduce the risk of future falls.
Final thoughts
Strength training isn’t about lifting heavy weights — it’s about lifting your quality of life. By improving strength, balance, and mobility, older adults can maintain independence, reduce the risk of falls, and feel more confident in daily activities.
At Your Story Physio, we understand that every journey is unique. Our team works alongside you to create safe, personalised programs that support healthy ageing and help you stay active for longer.
Ready to stay strong and independent?
Book your initial consultation with our physiotherapy team today — let’s build a stronger future, together.
