Categories / Strength & resistance
Featured in: Exercise for osteoporosis, Exercise for over 60s, Balance and preventing falls, Best exercise for strong bones
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
How to start
Start with two sessions a week of simple exercises: sit-to-stands, wall push-ups, rows with a band and light dumbbells, and calf raises. Use light weights and good form.
How to progress
Add repetitions, then add weight slowly. Add balance exercises, and aim for muscle-strengthening on at least two days a week.
What the evidence says
Evidence: moderate
The World Health Organization recommends that adults aged 65 and over do multicomponent physical activity that emphasises balance and strength training on three or more days a week. Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies.
Take care: Speak to a GP before starting if you have a health condition, osteoporosis or balance problems. Use a chair or wall for support and do not hold your breath.
Sources
12-week starter plan
Two to three sessions a week. Keep a chair or wall nearby for balance.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.5 METs (Light resistance training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Breathe out as you push or lift.
- Use a chair for support.
- Add balance practice: stand on one leg while holding a worktop.
Common mistakes
- Holding the breath.
- Using weights that are too heavy.
- Doing too much at once.
Kit and cost
Low cost Approximate UK prices.
- Light dumbbells or a resistance band (about £10 to £30)
- A sturdy chair
- A class for older adults (about £4 to £8)
Frequently asked questions
Is it safe to lift weights at 70 or older?
It is generally safe and recommended, with light weights and good technique. Check with a GP first if you have a health condition.
How often should I train?
Two to three days a week, with a rest day between.
Will it help with falls?
Strength and balance work are recommended to help prevent falls.
Good for: Strength Bone health Balance Joint-friendly
Compare with similar options
| Strength for Older Adults | Isometric Holds | Resistance Band Training | Machine Circuit | |
|---|---|---|---|---|
| Typical session | 40 min × 2/wk | 15 min × 4/wk | 30 min × 3/wk | 45 min × 3/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Free | Low cost | Moderate cost |
| Equipment | Basic kit | No equipment | Basic kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | moderate | moderate | moderate |