Strength Training Over 60 and Beyond: How to Stay Strong, Mobile and Confident

What Do We Mean by Strength Training?

Let’s start with the most basic question: what is strength training?

When we think of strength training, certain preconceptions might come to mind. Most popularly, you might imagine Arnold Schwarzenegger squatting with hundreds of kilos on his back, something you’ve seen in the Olympics, simple free-weight movements you’ve seen, or perhaps exercises you’ve done yourself.

Strength training can be all these things, and it can also be none of them — it depends on the level of tolerance of the person exercising.

Strength Training Does Not Have to Mean Heavy Weights (But Sometimes it Does)

For someone who has not exerted themselves in a while, it could simply be lifting a 2-kilogram dumbbell off the ground. For someone who is struggling even to get out of a chair, it could be sitting down and standing back up again with some assistance.

The key is that we train the body at whatever level it can tolerate. This is as true for older clients as it is for younger ones.

In simple terms, strength training is applying load through the body using specific exercises, with the aim of encouraging adaptations such as improved strength, muscle size, power, mobility, balance and confidence.

At our private personal training studio in Crystal Palace, we work with people who want to build strength, mobility and confidence in a supportive environment. This includes people who are new to exercise, returning after time away, or people 60 and beyond looking to for personal training that meets them where they are at. 

Strength and Mobility

Strength training and mobility are often seen as separate qualities, but they are in fact strongly related to one another. 

When we strength train, our muscles are stretched. Not only this, they are loaded in stretched positions. Over time, the body can adapt to these deeper positions, and the nervous system can become more comfortable allowing the muscles and joints to access them.

In order to facilitate this in training, I have clients load their joints using a variety of exercises, targeting different ranges of motion.

For example, a squat can help improve mobility in the knees and hips, whereas a hinge-dominant movement like a Romanian deadlift, perhaps starting with only a few kilograms of weight, can teach the hamstrings and lower back to tolerate deeper positions.

The bigger picture is simple: useful mobility is often built by developing strength and confidence in a variety of joint positions and planes of motion.

Why Strength Training Matters More as We Get Older

Strength training, sometimes termed resistance training, is not magic, but it may be one of the closest things we have to a “fountain of youth” from an exercise perspective.

Frailty, Muscle Loss and Physical Function

One of the most common developments in ageing populations is the onset of frailty syndrome. This is an age-related syndrome characterised by a decrease in our ability to perform strenuous tasks due to changes in strength, muscle and bone, and an increased susceptibility to disability, falls, hospitalisation and death from what would previously have been considered minor challenges. Frailty in people older than 65 years of age encompasses around 7–16.3% of the population, and increases with age (Fragala et al., 2019).

Whilst this might sound morbid, one of the main issues underlying frailty is the loss of muscle strength and mass. Whilst this is partly due to age-related changes, it is also exacerbated by decreases in physical activity.

The good news is that a sensibly structured strength training programme can restore physical function and is well tolerated in older adults, with a low incidence of injury or adverse side effects (Fragala et al., 2019).

What the Research Says About Strength Training in Older Adults

Many studies support strength training as a key tool in curtailing some of the effects of aging on muscle and bone degeneration. A 1994 study published in the New England Journal of Medicine found that, in a trial involving 100 frail nursing-home residents, strength training increased muscle strength by 113%, improved gait velocity by 11.8%, and improved stair-climbing power by 28.4%. Spontaneous physical activity levels also increased (Fiatarone et al., 1994).

Another meta-analysis looking at multiple studies using progressive resistance training found that lower-limb muscle strength and hip bone mineral density improved as a result of strength training in older adults (O’Bryan et al., 2022).

Perhaps even more impressively, Fiatarone et al. (1990) looked at 10 frail adults aged around 90 years old who completed eight weeks of strength training. Among them, strength increased by about 174%, mid-thigh muscle area increased by 9%, and tandem gait speed improved by 48%. The authors’ conclusion was that strength training can improve muscle size and mobility even in residents up to 96 years old (Fiatarone et al., 1990).

These studies only make up a small part of the medical literature around strength training in your 60s and beyond, but they represent the overwhelming sentiment that it can be crucial in ensuring activity levels and quality of life remain high, and in managing some of the effects of ageing. They also demonstrate that not only can strength training slow some of the age-related changes we might expect, but that we can continue to make improvements to our muscle composition, mobility and strength into our 90s.

General Exercise Guidelines for Older Adults

For general health, NHS guidance for older adults recommends being physically active every day, doing activities that improve strength, balance and flexibility at least two days per week, and aiming for 150 minutes of moderate-intensity activity per week where possible (NHS, 2024). The exact starting point should depend on the individual, especially if someone has not trained for a long time or has existing medical concerns.

How Strength Training Works

As we apply load to the joints, muscles and connective tissues, via whichever exercises we can comfortably achieve, something pretty special happens.

The body registers this stimulus and kickstarts a process by which it adapts to the increase in demand placed on the tissues. Those tissues then get stronger and more resilient.

The SAID Principle: Your Body Adapts to What You Ask of It

This is called the SAID principle: Specific Adaptations to Imposed Demands. However we load the body, it responds by making itself better suited to that demand. The opposite is also true. When this demand is no longer present, the body will no longer use resources to maintain these qualities. There is a very easy way to illustrate this outside of strength training.

When astronauts leave the atmosphere and are no longer subjected to the most basic load of their own bodyweight under gravity, their muscles shrink in size and their bone density decreases. This is because the body no longer receives a signal from the basic stress of gravity acting upon it, and therefore stops expending as many resources on maintaining musculoskeletal tissue. This is often referred to as the “use it or lose it” principle.

This can also help illustrate what happens when we lower our activity levels significantly.

This is one of the reasons why lower levels of activity can be associated with higher mortality risk (Ekelund et al., 2019).

Progressive Loading: How We Keep Making Progress

As we get stronger, we have to increase the demand of the exercise. Otherwise, the stimulus for getting stronger will get quieter and quieter until it is no longer heard.

So, we increase the signal to continue allowing the body to adapt.

How do we do this? We can increase the weight lifted, choose a more demanding exercise, or perform more repetitions of an exercise.

My own methodology is to increase the stimulus only once I’ve seen evidence that a client has become stronger. If a client can do significantly more reps than where we started, it may be time to increase the weight.

With older clients, the key is to go at their pace, not your own. If it takes them two, three or even four weeks to make an improvement in strength, then that is how long it takes. Even in younger clients, it can take a few weeks or more before strength-related adaptation is developed and expressed.

If we are doing the work, the strength adaptation will come. When it does, only then do we need to increase the demand of the exercise.

If you are interested in these concepts, you can read more about them in my guide to strength training for beginners.

What About “Wear and Tear”?

If someone tells you to avoid reasonable levels of exercise due to “wear and tear”, you should be very sceptical.

Is Exercise Bad for Your Joints?

Modern physiology and pain science generally does not support a simple “wear and tear” model where sensible, appropriately progressed activity automatically damages the joints. For example, a history of running does not seem to have any increased association with conditions such as osteoarthritis, which you might expect if the wear-and-tear framework were accurate. In fact, knee pain was found to be less common in runners (Lo et al., 2017).

The terminology used these days is more often age-related change. These changes can sometimes cause pain, and sometimes not. Specific diagnoses, such as arthritis, are applied when necessary. Otherwise, many changes to the joints are normal age-related changes, not necessarily the result of sensible exercise and movement.

In some cases, joint changes may even tell the story of someone’s exercise history. For example, the shape of the shoulder joint can change over time, with the bone remodeling itself in the throwing arm of baseball players compared to their non-throwing arm to allow for more external rotation. This is not necessarily considered a pathology, but in many cases, a sport-specific adaptation of the joint to the demands of the sport (Crockett et al., 2002).

Injuries can occur during mundane tasks and in the gym, although the occurrence is generally low. But this is not the same thing as the simplistic idea of “wear and tear”, and most injuries improve with time.

There is also not good evidence that normal joint actions, such as the knees travelling over the toes or controlled flexion at the hips and spine, are inherently dangerous when they are introduced at an appropriate level and progressed sensibly.

Strength Training and Osteoarthritis

Strength training and therapeutic exercise are now routinely recommended in the management of osteoarthritis by organisations such as the National Institute for Health and Care Excellence, along with other reputable organisations (NICE, 2022; Lim, Choi and Kim, 2024).

To go a step further, the idea that a “worn” joint is automatically a painful one is overly simplistic, as much imaging that shows advanced joint changes are asymptomatic in the patient (Son et al., 2020).

In short, the idea that strength training should be avoided by older populations due to “wear and tear” is outdated. Many of the studies discussed above, looking at strength training in older populations, also attest to the low injury rate and absence of adverse side effects when training is appropriately structured.

When to Speak to a Clinician

With that said, if you are concerned about a specific injury, medical condition, or pain that is changing or worsening, it is worth speaking to a doctor, physiotherapist or appropriate clinician before starting.

How Should Training Change Over 60?

Whilst we have already touched on this, the key to training at any age is to start at a tolerable level.

Start With What You Can Tolerate

When training older populations, more care must be taken in assessing what this level of tolerance is, and in applying progressive loading. It might also be the case that exercises need to be regressed beyond what a trainer might be used to.

This could mean assisted chair squats, hinges with low weight, or in some cases, no weight beyond bodyweight. In cases where clients are struggling greatly, seated movements like bringing the knee out in front of them, or lifting the leg partially off the ground, can be used to great effect.

Progress at the Right Pace

Ultimately, strength training for anyone is a process of scaling exercises to a level that can be tolerated, but still produces a strong enough signal to elicit adaptation.

For someone over 60, the process might simply require more patience, more careful exercise selection, and a greater emphasis on confidence. 

Personal Training Over 60 in Crystal Palace

If you are looking for personal training over 60 in Crystal Palace, we offer 1-to-1 and paired personal training from a private personal training studio. Our aim is to help people build strength, mobility and confidence without the intimidating feel of a busy commercial gym.

You can read our personal training reviews from clients who have trained at Form Fitness CP, or get in touch if you would like to discuss whether personal training is the right fit for you.

Frequently Asked Questions

Can I Start Strength Training in My 60s?

Yes. Many people can start strength training in their 60s and beyond, provided the exercises are scaled to their current ability and progressed gradually.

Is Strength Training Safe After 60?

For many people, yes. The key is choosing exercises that match your current tolerance, progressing slowly, and seeking medical or clinical advice if you have specific health concerns.

How Often Should Someone Over 60 Strength Train?

A good starting point for many people is two strength-focused sessions per week, supported by regular walking or other physical activity. Some people may benefit from more or less depending on their goals, recovery and health status.

Is One Personal Training Session a Week Enough?

For many clients, a single well structured personal training session per week is enough to make meaningful progress, especially when combined with general daily activity. However, we provide programming and exercise tutorials for clients looking to do more outside of sessions. For faster progress, two to three sessions are recommended. 

Can I Train If I Have Old Injuries or Joint Pain?

Often, yes, but it depends on the injury, the severity of the symptoms and how the exercises are selected. Training should be scaled to what you can currently tolerate, and if you are concerned about a specific injury or medical condition, you should speak to a doctor, physiotherapist or appropriate clinician before starting. In instances where there is particular concern, or the area cannot be trained at all without inducing pain, it may be a case of training other areas until it is assessed and recommendations can be made by a physio or clinician.

Bibliography

Crockett, H.C., Gross, L.B., Wilk, K.E., Schwartz, M.L., Reed, J., O’Mara, J., Reilly, M.T., Dugas, J.R., Meister, K., Lyman, S. and Andrews, J.R. (2002) ‘Osseous adaptation and range of motion at the glenohumeral joint in professional baseball pitchers’, The American Journal of Sports Medicine, 30(1), pp. 20–26. doi: 10.1177/03635465020300011701.

Ekelund, U., Tarp, J., Steene-Johannessen, J., Hansen, B.H., Jefferis, B., Fagerland, M.W., Whincup, P., Diaz, K.M., Hooker, S.P., Chernofsky, A., Larson, M.G., Spartano, N., Vasan, R.S., Dohrn, I.-M., Hagströmer, M., Edwardson, C., Yates, T., Shiroma, E., Anderssen, S.A. and Lee, I.-M. (2019) ‘Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis’, BMJ, 366, article l4570. doi: 10.1136/bmj.l4570.

Fiatarone, M.A., Marks, E.C., Ryan, N.D., Meredith, C.N., Lipsitz, L.A. and Evans, W.J. (1990) ‘High-intensity strength training in nonagenarians: effects on skeletal muscle’, JAMA, 263(22), pp. 3029–3034. doi: 10.1001/jama.1990.03440220053029.

Fiatarone, M.A., O’Neill, E.F., Ryan, N.D., Clements, K.M., Solares, G.R., Nelson, M.E., Roberts, S.B., Kehayias, J.J., Lipsitz, L.A. and Evans, W.J. (1994) ‘Exercise training and nutritional supplementation for physical frailty in very elderly people’, New England Journal of Medicine, 330(25), pp. 1769–1775. doi: 10.1056/NEJM199406233302501.

Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D. and Ryan, E.D. (2019) ‘Resistance training for older adults: position statement from the National Strength and Conditioning Association’, Journal of Strength and Conditioning Research, 33(8), pp. 2019–2052. doi: 10.1519/JSC.0000000000003230.

Lim, J., Choi, A. and Kim, B. (2024) ‘The effects of resistance training on pain, strength, and function in osteoarthritis: systematic review and meta-analysis’, Journal of Personalized Medicine, 14(12), article 1130. doi: 10.3390/jpm14121130.

Lo, G.H., Driban, J.B., Kriska, A.M., Price, L.L., Eaton, C.B., McAlindon, T.E. and Lapane, K.L. (2017) ‘History of running is not associated with higher risk of symptomatic knee osteoarthritis: a cross-sectional study from the Osteoarthritis Initiative’, Arthritis Care & Research, 69(2), pp. 183–191. doi: 10.1002/acr.22939.

National Institute for Health and Care Excellence (NICE) (2022) Osteoarthritis in over 16s: diagnosis and management. NICE guideline NG226. Available at: https://www.nice.org.uk/guidance/ng226

NHS (2024) Physical activity guidelines for older adults. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/

O’Bryan, S.J., Giuliano, C., Woessner, M.N., Vogrin, S., Smith, C., Duque, G. and Levinger, I. (2022) ‘Progressive resistance training for concomitant increases in muscle strength and bone mineral density in older adults: a systematic review and meta-analysis’, Sports Medicine, 52, pp. 1939–1960. doi: 10.1007/s40279-022-01675-2.

Son, K.M., Hong, J.I., Kim, D.H., Jang, D.G., Crema, M.D., Kim, H.A. and Guermazi, A. (2020) ‘Absence of pain in subjects with advanced radiographic knee osteoarthritis’, BMC Musculoskeletal Disorders, 21, article 640. doi: 10.1186/s12891-020-03647-x.