Strength training basics

Why does strength training matter at any age?

Strength training builds muscle, strength and physical function in healthy adults². It is also linked with a lower risk of early death and of conditions such as heart disease, cancer and diabetes³. Those are links seen in large groups of people, not proof that strength training causes them.

For older adults, a well-designed programme can counteract age-related changes in muscle⁴. Exercise that includes resistance training is linked with less disability in daily activities⁴, which helps with everyday tasks and staying independent. Weak leg muscles are strongly linked with falls⁵, and activity that combines balance, strength and other training may reduce the risk of fall-related injury in older adults¹. Strength exercises also help maintain bone density, improve balance and reduce joint pain⁶.

The benefits seem to start at fairly modest amounts, so you don't need long sessions to gain something.

Can you build strength with bodyweight alone?

Yes. Every type of resistance training, bodyweight exercises included, improves strength in older adults⁷. Bodyweight work had the smallest effect, so it works but may not be the most efficient. If the effort is well chosen, you can pick the type of training you enjoy and find practical⁷.

Gentle strength exercises can be done at home, and they suit you even if you haven't exercised much for a while⁹. Two simple places to start:

• Sit to stand: sit on a chair, stand tall (use your arms to push if you need to), then sit down again⁸.
• Heel raises: stand holding something stable and go up on your tiptoes⁸.

When these start to feel easy, move on to squats, lunges and push-ups. They give you resistance without any equipment¹⁰.

For chair exercises, use a solid chair without wheels so it can't slip. For standing exercises, hold something stable⁸.

How many days a week should you do strength training?

Aim for strength activity on at least 2 days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms^6,1. This applies to adults of all ages, including people aged 65 and over¹⁰. It's a minimum to aim for, and doing more is fine. Any strength activity is better than none, so doing less isn't wasted.

If you're 65 or over, the WHO also suggests varied activity that emphasises balance and strength, at moderate or greater intensity, on at least 3 days a week. This helps everyday abilities and prevents falls¹. Another approach for older adults is to train each muscle group 2–3 times a week⁴. Doing more is fine, and doing less still helps.

It isn't clear yet whether three days a week builds muscle better than two¹¹, so two days is a sound, realistic place to start. Most of the lower risk of early death, heart disease and cancer is seen at roughly 30–60 minutes a week of strength activity³.

Have at least one day off each week to recover¹⁰. Start gradually and build up over a period of weeks⁶.

Is lifting weights safe for beginners?

For most beginners, yes, when you start light and build up gradually. Resistance training is considered safe for healthy older adults, frail older adults and people with disease, when the programme is well designed⁴. The WHO advises starting with small amounts and gradually increasing how often, how hard and how long you go¹.

Injuries are mainly linked to heavy, repetitive loads, poor technique and the choice of exercise⁴. To lower the risk:

• Warm up first and add weight slowly¹⁰.
• Learn each move with good technique. A qualified coach or physio can help¹².
• Move from low to moderate effort before trying anything vigorous⁴.
• Stop short of your limit. You don't need to push until you can't do another repetition².

Exercise doesn't have to hurt to work. Soreness isn't needed for progress, and pain during an exercise is a signal to stop or ease off. Skip any exercise that causes you pain¹⁰.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. A service for your condition, such as a diabetes or heart organisation, can also help you choose exercises that suit you.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For anything else that feels wrong, such as a sore muscle or joint, or dizziness that settles, stop or ease off. See a doctor or other health professional if it persists or gets worse.