Frailty might not be the sexiest topic in fitness, but it’s an important one, especially if you’re working with clients over 40. Most people think of frailty as something that only affects the very elderly or those in care homes. But in reality, it starts earlier and progresses gradually. Reduced strength, slower movement, poor balance and fatigue all creep up on us. When they do, they knock confidence, independence and quality of life. This is something many personal trainer courses now recognise and prepare you to support.
The good news? We can do something about it. And no, it doesn’t require turning clients into gym junkies or convincing someone who’s never exercised to suddenly deadlift their bodyweight. A new study offers reassuring news: just getting people moving, starting with walking and eventually adding in a bit of strength work can make a real difference to frailty and even reduce the risk of dying early.
What the Science Says
A 2025 study led by Mayo et al. looked at data from over 17,000 adults in the US and asked a straightforward question. “Does meeting the recommended levels of moderate-to-vigorous aerobic activity (MVPA) and resistance training (RT) reduce the risk of frailty and mortality”?
They divided people into four groups:
- Those who met both the aerobic and strength training guidelines
- Those who only met the aerobic guidelines of 150+ minutes per week
- Those who only did strength training, 2+ times per week
- And those who didn’t meet either, the inactive group
Here’s what they found people who did any form of regular physical activity were generally less frail than those who didn’t. No surprise there. But the details are where it gets interesting.
For older women, aerobic activity like brisk walking, made the biggest difference. Resistance training alone wasn’t enough to reduce frailty risk in this group. Meanwhile, men benefitted from both forms of exercise, regardless of age.
Mortality risk followed a similar pattern. Inactive individuals with higher frailty scores were more likely to die during the follow-up period. But those who got some combination of walking and resistance training, especially those in the “Combined” group, were less likely to die prematurely, even after adjusting for factors like BMI, smoking, education and so on.
The takeaway: You don’t need a perfect routine. You just need to start somewhere.
Why Walking Works
Let’s be frank, most people find the idea of strength training more intimidating than appealing. And for clients who are new to exercise or returning after a long break, lifting weights can seem like a mountain to climb.
That’s where walking comes in. It’s free, simple and familiar. It doesn’t require a gym membership or special kit. And most importantly, it meets the recommended intensity levels for aerobic activity if the pace is brisk enough.
Walking builds cardiovascular health, boosts mood, improves joint mobility, and encourages clients to reconnect with their bodies. Plus, it’s easier to build into daily routines. A 10-minute walk after meals. A 20-minute stroll in the park. It’s not overwhelming and it works.
In fact, the study showed that just meeting the MVPA guideline alone without even touching weights, was enough to reduce frailty, particularly in women. That’s a powerful starting point.
When (and How) to Introduce Resistance Training
Of course, we don’t stop at walking. Once your client is confident and consistent with their aerobic activity, resistance training becomes the next step in the journey.
And it doesn’t have to mean barbells and gym machines. It can be as simple as chair squats, wall push-ups, or resistance band work. For older adults or those with balance issues, even rising from a chair without using hands is a solid strength move.
Why does it matter? Because strength training helps with muscle mass, bone density and functional movement. It supports everyday tasks like climbing stairs or carrying shopping bags. And for men, it had a particularly strong association with lower frailty scores in the study, regardless of age.
Interestingly, the study also noted that women under 50 benefitted from resistance training, but older women didn’t show much change unless they were also doing MVPA. So the ideal combo? Start with walking, then add in strength sessions.
Practical Tips
If there’s one big lesson from this research, it’s that we don’t need to throw everything at a client on day one. Start small, build trust and progress when they’re ready. Here’s how to apply that in the real world.
First, assess where your client is now & not where you want them to be: That means listening before prescribing. Are they currently active at all? Do they walk the dog, do the school run or take stairs instead of lifts? Do they feel confident moving their body? Are there any pain points or fears? Common ones include “I’ll make things worse” or “I don’t want to fall”. Getting this baseline helps you pitch the plan at the right level, being not too easy, but not overwhelming either.
Then, set goals that feel doable, not daunting: You’re not trying to build an athlete in week one. You’re helping someone build momentum. That might mean three 10-minute brisk walks a week to start with. Or two 20-minute resistance sessions using just bodyweight. The key is consistency, not intensity. If your client nails their week one targets, great. If they miss a session, that’s fine too. The real win is that they’ve started moving and thinking about their body in a new way.
Measure something and celebrate improvement: Frailty can feel like a vague concept to clients. But you can make it tangible with basic movement or function assessments. For example, a timed sit-to-stand test, a short walk test, balance drills or even asking them to rate their energy levels and mobility each week. When they see those numbers or observations shift, it builds confidence. You’re not just telling them they’re getting stronger, you’re showing them.
And finally, explain the why. Always: Most clients will follow instructions. But the ones who understand why they’re doing something will stick with it. Share what the research says. Such as even a small increase in movement reduces their risk of frailty and supports their long-term independence. For many people, that’s more motivating than losing weight or looking better in gym gear. You’re not just training their body, you’re helping them future-proof it.
Walk First, Worry Later
You don’t need to overhaul someone’s life to help them move better and age stronger.
This study reminds us that small, sustainable changes matter. Starting with walking is often the most approachable step, especially for older clients or those returning to exercise after years away. Then, when they’re ready, resistance training can be introduced gradually, without pressure or performance targets.
It’s not about ticking every box on a fitness checklist. It’s about creating habits clients can stick to. Habits that improve mobility, maintain strength, reduce the risk of frailty. Quite literally, helping them live longer.
So if a client is worried about starting too late, reassure them that the best time to move is now. And if all they can manage today is a short walk, that’s not falling short. That’s exactly where it begins.
It’s About Personalised Progress
This research is a great reminder that exercise doesn’t need to be all or nothing. We don’t need to throw clients into intense bootcamps to improve their health. We just need to help them move more. Ideally in ways that feel manageable, enjoyable and sustainable.
For older women or those new to exercise, focus on walking first. For men or women under 50, include some resistance work early on. And for all clients, the long-term goal can be to combine both approaches.
Frailty isn’t inevitable. But ignoring it is.
Helping your clients build consistent movement habits, starting from where they are, is the smartest, most evidence-based way to improve quality of life, boost resilience and extend their healthy years. And it can start with a single walk.
Reference:
Mayo, A., Quach, J., O’Brien, M.W., Godin, J., Kehler, D.S., Kimmerly, D.S., & Theou, O. (2025). Are the Recommended Levels of Moderate-to-Vigorous Aerobic Activity and Resistance Training Inversely Associated With Frailty and Mortality? Journal of the American Medical Directors Association. Click here to review the full research article.
Support Healthy Ageing with the Right Training
If you’re a fitness professional with a Level 2 Certificate in Fitness Instructing in Gym or Exercise to Music (including Level 3 Personal Trainers), the Exercise for Older Adults course is your next step to making a real difference. With over 61% of adults in a major study not meeting basic activity guidelines and those inactive individuals showing the highest rates of frailty and mortality, the need for qualified trainers who understand ageing bodies has never been greater. The research also showed that just 150 minutes of moderate aerobic activity a week significantly reduced frailty, especially in older women, while adding resistance training brought even greater benefits for men and younger clients. This course equips you with the knowledge and practical skills to design safe, effective programmes tailored to older adults, helping them stay strong, independent and active for life.
Exercise for Older Adults Course – Distance Study
