Age Is Not a Barrier to Strength Training Blog Banner
When we talk about resistance training, most people picture barbells, protein shakes and twenty-somethings flexing in the mirror. Rarely does the conversation start with someone in their seventies squatting confidently or doing a solid chest press on the gym floor. But maybe it’s time that changed.
Because resistance training isn’t just for bodybuilders or fitness fanatics. It is for everyone, including older adults. In fact, when it comes to maintaining independence, confidence and day-to-day mobility as we age, strength training may be the most important kind of exercise there is.
Yet the stereotype persists. They include that resistance training is dangerous or too intense, or simply unnecessary for older people. And it’s costing people years of independence, function and even quality of life. The good news is that the evidence is mounting and it shows not only is resistance training safe for older adults when done properly, it can be more effective than standard “keep active” advice. When the training is thoughtfully structured, it’s even more effective.
For personal trainers working with older clients, or those hoping to, this is where your programming can genuinely change lives. And if you’re someone who’s looking to become a trainer, this is exactly the sort of insight that our PT courses and personal training courses teach.
Let’s unpack this with the help of a brilliant study published in PLOS ONE earlier this year.
Most health advice for older adults boils down to one thing: “stay active”. That might mean going for walks, swimming, dancing, gardening et. All of which are excellent, don’t get me wrong. But the problem is they don’t specifically target muscle strength.
As we age, muscle strength declines faster than muscle size. It’s called sarcopenia, and it’s not that we are just losing tone, it’s that we’re also losing function. Weak muscles mean slower walking, trouble rising from chairs, poor balance and a higher risk of falls. In fact, low muscle strength has a stronger link to frailty and loss of independence than low muscle mass alone.
And walking, while great for cardiovascular health, simply doesn’t provide the mechanical load needed to build or maintain strength. So while “any movement is good” is a safe mantra, it’s not always sufficient.
This is where resistance training shines, not just for maintaining muscle, but for improving overall function in ways that affect real life functional movement such as getting up, moving quickly, maintaining balance and avoiding falls.
In May 2025, a team of researchers led by Emilio Jofré-Saldía published a study in PLOS ONE that tackled a big question; can a structured, progressive resistance training programme, designed specifically around the functional consequences of ageing, outperform generic activity recommendations in older women?
Spoiler: yes it can.
The study involved 82 community-dwelling women aged around 70. None of them had taken part in formal exercise for the past six months. They were randomly assigned to one of two groups. There was the experimental group, which took part in a 9-week block strength training (BST) programme, and a control group, which was simply encouraged to follow the World Health Organization’s physical activity guidelines of 150 minutes of aerobic activity and two strength sessions per week.
Now, the training wasn’t just thrown together. It was designed around three functional goals commonly affected by age-related sarcopenia including strength, power and muscular endurance. The programme ran in three distinct blocks with each block lasting three weeks and focusing on one of those areas.
Sessions were held twice weekly, in the mornings and included warm-up, strength work and cool-down. Importantly, participants weren’t pushed to failure. The training used levels of effort, that is low to high, to avoid the discomfort and fatigue that often deters older adults. RPE (rate of perceived exertion) and estimated reps in reserve were used to guide intensity.
The exercises themselves included machine-based moves like the leg press and chest press, as well as functional ones like sit-to-stand and step-ups. Loads were individualised using repetition max testing (e.g. 10RM, 12RM), and effort was monitored and adjusted every few sessions.
The results were impressive:
The control group on the other hand, pretty much flatlined on all fronts.
These improvements were statistically significant, clinically relevant and maybe most importantly, achieved with a training style that avoided maxing out or going to failure. That’s a huge deal when designing programmes for older adults who may be put off by the idea of “pushing hard”.
For us as personal trainers and coaches, this study offers a clear takeaway that resistance training works for this demographic as well, and it doesn’t need to be brutal.
If you’re working with older adults or want to start, this is exactly the kind of programme structure to adopt. Here’s how to make it practical:
Assess their current function including how’s their balance, strength, walking speed and endurance. Tools like handgrip dynamometry, the TUG test and sit-to-stand can offer a simple but powerful starting point.
Think of training in phases. Spend a few weeks focused on strength (heavier loads, controlled tempo), then shift to power (lighter load, faster movement), and finish with endurance (more reps, lighter loads). It keeps things fresh and effective.
Use RPE and reps-in-reserve to monitor effort. Most older adults will benefit from working at around 60–80% effort which is challenging but comfortable. Going to failure isn’t necessary and often counterproductive.
Leg presses, sit-to-stands, step-ups and even controlled walking drills are all gold. The goal is to improve daily task performance, not just numbers on a machine.
Not all older clients will have the same needs or abilities. Here’s what to consider:
And of course, if someone has a medical condition or is on multiple medications, liaising with their GP or health team is wise, especially before progressing intensity.
If this is your area of interest, or you’re keen to specialise in training older adults, there’s no substitute for formal training. A qualification like Exercise for Older Adults gives you the knowledge and confidence to support this demographic safely and effectively.
Not only will you learn how to adapt exercise for common age-related challenges, you’ll also deepen your understanding of conditions like arthritis, cardiovascular disease and diabetes which often coexist in older populations.
And from a business perspective, it’s one of the most underserved but rapidly growing markets in fitness.
We need to stop thinking of resistance training as something only for the young, fit or fearless. It’s for everyone. For older adults, it’s not just safe. it’s life-changing. It improves mobility, reduces fall risk, boosts confidence and helps people stay independent for longer.
The evidence, like the recent Jofré-Saldía et al. study, makes it clear that a well-structured strength programme will do far more than just “keeping active”. It can literally reshape someone’s future.
So whether you’re a personal trainer looking to support older adults or someone planning to join their ranks one day, it’s time to treat resistance training as the essential tool it is.
And if you want to do it right, get trained, get qualified and start changing lives one rep at a time.
Jofré-Saldía E, Festa RR, Huerta Ojeda Á, Villalobos-Gorigoitía Á, Jorquera-Aguilera C, Cancino-López J, et al. (2025). Block strength training based on age-related functional consequences in older women. PLOS ONE, 20(5): e0323501. Click her to review the full research article.
If you’re looking to make a real difference in the lives of older adults, the Exercise for Older Adults course from TRAINFITNESS is a must. With research showing that a structured resistance training programme can improve lower body strength by 26%, walking speed by 17% and endurance by 23% in women aged 70 and over. All of this happens without training to failure. It’s clear that older clients thrive when exercise is tailored to their needs. This course gives you the specialist knowledge and practical skills to work confidently and safely with this growing client base. From understanding age-related changes to adapting strength programmes that genuinely improve quality of life, you’ll be ready to support your clients in staying strong, mobile and independent for longer.
Exercise for Older Adults Course – Distance Study
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