Ageing and Muscle Loss
Strength training helps you stay strong, steady, and independent as you age — start small and stay consistent.
1 min read
As we age, it’s natural to lose some muscle mass — a condition called sarcopenia. But regular strength training can help you maintain strength, mobility, and independence.
Benefits of strength training as we age:
- Builds and preserves muscle and bone density
- Improves balance and coordination, reducing fall risk
- Supports weight management and metabolism
- Enhances mood and confidence
You don't need a gym — bodyweight exercises, resistance bands, or light weights at home can all make a difference. Start slowly and build safely with proper guidance.
Related guides
- GuideStaying social and engagedStaying connected and staying active tend to go together, and both are linked with healthier ageing. Start small: a regular walk with a friend, or a group built around something you enjoy. Add strength and balance activity as you build up, and choose what suits you.
- GuideStaying independentStaying independent depends largely on keeping your strength, balance and ability to get around. Regular activity that includes balance and strength work helps, and starting small and building up gradually is enough to begin. Every bit of activity counts.
- GuideAdapting exercise as you ageBe as active as your abilities allow, using a mix of aerobic, strength and balance activity. Start with short sessions and build up slowly. Strength and balance matter more as you get older, and a mix of activity types is linked with a longer life.
- GuideStrength and muscle as you ageStrength training is the best-supported way to keep muscle and strength as you get older, and it helps well into your 70s and beyond. Aim for at least 2 days a week, work all the major muscle groups, and start with an amount that feels manageable.
- GuideBalance and preventing fallsExercise that challenges your balance, such as standing up from a chair and stepping in different directions, is the best-supported way to reduce falls. Adding strength work helps, but walking and general activity alone are unlikely to prevent falls. If you're 65 or over, aim for balance-focused exercise on at least 3 days a week.
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