March 2026
Jason Turner, Strength & Conditioning
Why Strength Training Is One Of The Best Things You Can Do As You Get Older
Getting older does not have to mean losing strength, worrying more about falls, or giving up the activities you love.
While our bodies naturally change as we age, the right type of exercise can slow the decline in muscle and bone strength, stop it in many cases, and even reverse it. Here’s what you need to know.
What happens to our bodies as we age
From our thirties onwards, we naturally start to lose muscle. Most people lose between three and eight percent of muscle mass every ten years, and this process speeds up after sixty. By our eighties, many of us have lost up to half our muscle.
This is known as sarcopenia. It makes everyday tasks such as carrying shopping, getting up from a chair, or climbing stairs feel noticeably harder.
Our bones also lose density.
For women this happens more sharply after menopause around age fifty because oestrogen levels drop.
Men lose bone density more gradually, but everyone faces higher risk after seventy. Weaker muscles and bones together make falls more likely, and a simple trip can turn into a fracture that sets you back for months.
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These changes are normal, but they are not inevitable. The good news is that targeted strength training can fight back.
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This gradual loss often shows up first in simple things like getting up from a chair or lifting a grandchild.
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The combined effect on balance and stability means a fall can quickly lead to hospital time and lengthy recovery.
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Many people notice their confidence dipping long before they realise the muscle and bone changes are the cause.
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Why does this happen?
After thirty, our bodies produce less of the hormones that keep muscle and bone strong (oestrogen in women, testosterone in both sexes). We also tend to move less, eat a little less protein, and our muscles become less efficient at repairing themselves. Bones stay strong only when they are regularly loaded with enough force. Without that load, they become less dense. The result is less strength for daily life and higher fracture risk.
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Everyday life often becomes more sedentary without us noticing, which quietly speeds the process.
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Lower protein intake is common in older adults and makes recovery from any activity slower.
What strength training actually does
Strength training means using weights, resistance bands or your own body weight in a safe, controlled way. It puts the right amount of load on your muscles and bones so your body responds by building them stronger again. Muscles grow through protein synthesis, while bones remodel and become denser.
Recent research of older adults show that resistance training can increase or maintain bone mineral density at the hip by about 0.6% to 0.9% percent and at the lumbar spine by 0.6% - 2.9%. Programs of two to three sessions per week for twelve weeks or longer deliver the best results. It also dramatically improves muscle strength, often by more than 30 - 50% in just a few months, even in your sixties and beyond.
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The gains in bone density are enough to meaningfully lower fracture risk in everyday life.
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That 30 - 50% strength increase often translates into getting up from a chair without using your hands.
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Most people are surprised at how quickly daily tasks start to feel easier once the training begins.
Can it help if you already have osteoporosis or osteopenia?
Yes, in many cases it can. Supervised strength programs have helped people with low bone density stop further loss and, in many cases, actually improve their bone strength.
The LIFTMOR trial showed that postmenopausal women with osteopenia or osteoporosis who did supervised resistance training twice a week for just eight months increased spine bone density by 2.9%, while the control group doing only low intensity at home exercises lost 1.2%. Hip bone density also improved slightly (0.3%) versus a decline in the control group. Other recent meta analyses confirm similar gains across hundreds of older adults (Watson et al., 2018; Massini et al., 2022; Zhao et al., 2025).
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These improvements are achieved with safe, supervised sessions that feel challenging but not vigerous.
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The difference between the training group and the at-home group highlights why guidance matters.
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Even small positive changes in bone density can make a real difference to long-term independence.
Why walking is not enough on its own
Walking is fantastic for your heart, mood, and overall health. But it is a low impact, repetitive activity that does not give your muscles and bones the stronger, progressive challenge they need to grow or stay strong. Bones need varying loads and forces (such as lifting or stepping with added weight) to trigger remodelling. Walking alone rarely prevents sarcopenia or rebuilds lost bone density the way resistance training does.
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The repetitive nature of walking simply does not create the varied stress that bones need to adapt.
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Many people walk daily yet still notice their legs feeling weaker when carrying bags or climbing hills.
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Adding strength work fills the gap.
The long-term benefits of daily steps
The great thing about walking is that every extra step you take can improve your health. Research shows a clear dose response relationship: for every additional 1000 steps per day, the risk of many chronic conditions decreases in a steady, measurable way. This means you do not need to jump straight to ten thousand steps to see results. Even modest increases deliver real benefits.
For example, moving from around 2000 steps a day up to 3000 steps can lower your risk of heart disease. Adding another 1000 steps (to 4000) further reduces the chance of dementia, falls and depressive symptoms. Many people find that gradually building towards 6000 to 8000 steps per day offers excellent health rewards without feeling overwhelming.
Daily steps work well alongside strength training. While strength training builds muscle and supports bone health, regular walking boosts heart health, mood and overall wellbeing. Together they provide the best all round protection for staying strong and independent as you age (Ding et al., 2025).
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The benefit of daily setps compounds with each extra thousand steps, so consistency beats perfection.
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Starting small and adding a short neighbourhood loop or parking further away quickly adds up.
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Tracking steps on a phone or simple pedometer can make the progress feel motivating.
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Daily steps and health benefits
Fewer falls and more independence
Stronger muscles improve your balance, reaction time and ability to catch yourself if you stumble.Research highlights that strength and balance programs can reduce fall risk by 20 to 39 percent and cut the number of falls even further when done consistently. Many people in our program report feeling steadier on their feet and more confident within just a few weeks.
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Better reaction time means you can correct a trip before it becomes a fall.
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The confidence boost often leads to staying more active outside the gym.
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Fewer falls means fewer injuries and far less fear of going outside alone.
How our program makes it safe and effective
Our strength program is designed specifically for adults 50 and over, including those with osteopenia, osteoporosis or joint concerns. Sessions use progressive but manageable weights or bands, with careful attention to technique and recovery. We start slowly, build gradually, and always put safety first.
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Every movement is adjusted to your current ability and any existing conditions.
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Supervision means you never have to guess if you are doing it correctly.
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The 8 week mark is when most people say daily life starts to feel noticeably easier.
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