Absolutely not.
People in their 60s, 70s, 80s and even 90s can still get stronger.
In fact, if your mum is over 65 and you’ve started noticing that she’s losing muscle, struggling to get out of chairs, finding stairs more difficult or becoming less confident on her feet, I’d argue that strength training is becoming more important, not less important.
One of the most common conversations we have at Cross Functional Fitness Ltd goes something like this: “My mum has got really weak over the last few years.”
“She struggles getting herself out of the chair now.”
“She’s lost a lot of weight and muscle.”
“Her balance isn’t what it used to be.”
“She used to walk everywhere, but she doesn’t seem as confident anymore.”
And underneath all of those concerns is usually the same question:
Have we left it too late?
No. And that’s one of the most important things I want you to take from this.
Can You Really Build Muscle and Strength After 65?
Yes. Many people are surprised to hear that and some doubt it. But it’s true. Age changes how we train someone. It possibly changes their starting point. But that should be the case for every client. It doesn’t remove their ability to adapt to training. Research involving adults well into later life has repeatedly demonstrated improvements in strength following the implementation of strength training.
One systematic review looked at 22 randomised trials involving adults aged 75 and over. Resistance training significantly improved muscular strength, including in the subgroup of adults aged over 80. It also found evidence of increases in muscle size. So we’re not talking about a theory that might work if you’re a particularly athletic 66-year-old. The body can still respond to resistance training at a much more advanced age.
That doesn’t mean everyone will respond identically or that an 85-year-old should train exactly like a 25-year-old. But it does mean that old age itself isn’t a reason to give up on getting stronger.
Why Do We Lose Muscle As We Get Older?
Age-related loss of muscle mass and function is often referred to as sarcopenia. Some decline becomes more common as we get older. But there’s an important distinction here: But common doesn’t mean we should just accept it.
People also tend to become less active as they age. We stop running. We stop lifting things. We sit more. Someone else carries the heavy bag. Someone else moves the furniture. We avoid the stairs because they’re difficult. We stop getting onto the floor because we’re worried we won’t get back up.
The less we’re physically required to do, the less reason the body has to maintain the physical capacity to do it. Then weakness makes activity harder. So we become even less active. Then we become weaker again.
That’s the cycle we want to disrupt.
UK Guidelines Actually Recommend Strength Training After 65
This isn’t some fringe idea from bodybuilders or powerlifters who happen to like lifting weights. Current UK physical activity guidelines recommend that adults aged 65 and over undertake activities designed to improve or maintain muscle strength, balance and flexibility at least twice each week.
That’s worth paying attention to. Strength isn’t just about having bigger muscles. It’s one of the things that allows you to continue interacting with the world around you. And when you lose enough of it, everyday life starts getting harder. Much, much harder.
You Don’t Need to Turn Your Mum Into a Powerlifter
When people hear “strength training”, they sometimes picture somebody with a massive barbell across their back. That’s not necessarily what we’re talking about. Strength training simply means asking the body to produce force against resistance and progressively increasing what it’s capable of doing.
For someone in their 60s, 70s or 80s who hasn’t exercised for years, an early session might include things like: Standing up from a bench. Sitting back down under control. Practising a supported squat. Picking an appropriate weight safely from the floor. Carrying dumbbells. Pushing. Pulling. Stepping onto a low box. Working on balance. Getting more comfortable moving their own body. Then we progress things.
That last part is important. Read it again.
The exercise needs to become gradually more challenging as you become more capable and develop more capacity.
Otherwise we’re simply practising movements rather than building additional physical capacity.
The Goal Isn’t Really to Get Better at Gym Stuff
This is something I think the fitness industry often gets wrong. For an older adult, the ultimate goal isn’t necessarily to become brilliant at squats, deadlifts or rowing machines. Those are just the tools. Highly effective tools. But still tools. What we actually care about is what those exercises allow you to do outside the gym.
Can you get yourself out of a chair? Can you carry your own shopping? Can you climb stairs? Can you lift your suitcase? Can you get yourself off the floor? Can you keep up on a family walk? Can you play with your grandchildren? Can you continue looking after your own house? Can you remain independent?
Those are far more meaningful measures of fitness and longevity for most people.
Strength Gives You a Bigger Reserve
Imagine two women are both 70. One can comfortably stand up from a chair while holding additional weight. The other needs both hands on the armrests just to stand up. Both may currently be managing day-to-day life. But they haven’t got the same physical reserve.
Now give both of them an illness that keeps them inactive for several weeks. Or a hospital stay. Or an operation. Or a fall.
The stronger person has further to fall before normal everyday tasks become impossible. That’s one of the reasons we’re so interested in helping people build strength before they desperately need it. Strength gives you options. It gives you freedom.
“But She’s Never Been in a Gym Before”
That’s completely fine. Many of the older adults we’ve coached didn’t consider themselves “gym people” before they started. Some had never lifted a barbell. Some hadn’t exercised properly for decades. You don’t need any previous experience. You don’t need to know what exercises to do. You don’t need to understand gym terminology. And you definitely don’t need to “get fit first” before you come to us.
That’s our job as coaches.
A good coach should be able to look at the person standing in front of them and find an appropriate starting point. If somebody can’t squat to a normal bench, we can raise it or give you some assistance until you develop the strength, balance, flexibility or confidence to do it. If they aren’t confident getting onto the floor, we don’t start on the floor. If their balance isn’t good, we give them support. If an exercise isn’t appropriate, we change it. Then, when they’re ready, we progress.
“What If She Has Arthritis, Osteoporosis or Another Medical Condition?”
This is where common sense matters. Depending on someone’s medical history, symptoms and current level of function, there may be circumstances where we’d want them to speak to their GP, consultant or physiotherapist before beginning or significantly changing their training.
There may also be movements or loading strategies that need adjusted. But “being careful” shouldn’t automatically become doing nothing. Doing nothing has consequences too.
If you’re already becoming weaker, avoiding virtually all physical challenge isn’t going to reverse that process. The answer is normally to find an appropriate level of activity and progress from there rather than assuming every form of resistance training is dangerous.
What Does Good Strength Training for Someone Over 65 Look Like?
It should look like training the person rather than training their age. Two people can both be 70 and have completely different capabilities. One might still hike mountains. Another might struggle with stairs. Their programmes shouldn’t look identical simply because their date of birth is similar. When someone starts with us, I’m interested in questions such as:
What can you currently do? What can’t you do that you’d like to? How easily can you get out of a chair? How is your balance? Can you comfortably carry things? How confident are you walking? What previous injuries or medical issues do we need to understand? What activities matter to you?
Then we train accordingly.
How Often Should Someone Over 65 Strength Train?
For many people, two – three well-coached strength sessions each week is an excellent starting point. That’s also consistent with current UK recommendations to include muscle-strengthening activity on at least two days each week. Some people will eventually train more frequently.
The correct dose depends on the individual. More isn’t automatically better. The aim is to apply enough training stress to cause improvement while still allowing the person to recover and come back capable of training again.
Consistency over months and years matters much more than destroying yourself for three weeks and then stopping.
What About Protein?
Training provides the reason for your body to maintain and build muscle. You also need the raw materials. That’s why nutrition matters, particularly adequate protein and enough good-quality food overall.
If an older person has been losing significant weight unintentionally, has very little appetite or appears to be experiencing unexplained muscle loss, that’s also something I’d want investigated medically rather than simply assuming the gym will fix everything.
Exercise and nutrition are enormously important. But they’re not substitutes for appropriate medical investigation when something doesn’t seem right.
The First Improvements Might Not Look Like a Body Transformation
One of the best things about coaching someone who hasn’t strength trained before is that relatively modest improvements can have a huge effect on everyday life. Adding 50kg to somebody’s deadlift might impress people on Instagram. Helping someone stand up from the toilet without pushing themselves up with both hands can genuinely affect their independence. Progress might mean:
Getting out of the car more easily. Walking further without stopping. Going upstairs without hauling yourself up using the banister. Carrying the shopping. Feeling steadier outside. Getting onto the floor to play with a grandchild.
Feeling confident enough to go somewhere on your own again. Those things matter.
“She’s 75. Surely It’s Too Late Now?”
No.
“What About 80?”
Still no.
“90?”
Even people in their 90s have been shown to improve strength through resistance training. Obviously, what appropriate training looks like will change depending on health, frailty and physical capacity.
But we need to get rid of the idea that there is some birthday after which the human body simply stops responding to physical training.
There isn’t.
What Would I Do If It Was My Mum?
I’d start now. Not aggressively. Not asking anything of her that she isn’t capable of. I wouldn’t throw her into a massive exercise class and tell her to try to keep up. I wouldn’t give her a random workout I’d found online. And I wouldn’t start testing how much weight she can lift on day one.
I’d have somebody competent look at where she is now. I’d establish a sensible baseline. Then I’d begin building. A little stronger. A little more confident. A little more capable. Then repeat. Week after week. Month after month.
Don’t Wait Until Something Happens
This might be the most important point in this entire article. Don’t wait for the fall. Don’t wait until she can’t get out of the chair. Don’t wait until she’s frightened to go outside on her own. Don’t wait until after the hospital stay.
If you’ve already started noticing someone you love becoming weaker, that is useful information. Do something with it. It’s far better to build physical capacity while someone is still relatively independent than to wait until they’ve lost significantly more of it.
Frequently Asked Questions
Can a 70-year-old woman regain muscle?
Yes. Older adults retain the ability to respond to resistance training. The exact amount of muscle someone gains varies, but meaningful improvements in strength are achievable well beyond 70.
Is walking enough to prevent muscle loss?
Walking is excellent physical activity and I strongly encourage it, but walking and strength training do different jobs. If maintaining or improving muscular strength is the goal, some form of progressive resistance training should be included.
Are weights dangerous for older adults?
Weights aren’t inherently dangerous because someone has reached a particular age. Exercise selection, loading, technique, medical history and appropriate progression all matter. The programme should fit the individual.
How many times per week should someone over 65 lift weights?
Two sessions per week is a very sensible starting point for many people and aligns with UK physical activity guidance. Individual circumstances may justify more or less.
Can you start strength training at 80?
Yes. Research involving people over 80 has demonstrated significant improvements in strength following resistance training.
What’s the best exercise for someone who has become very weak?
There isn’t one universal “best” exercise. For one person it may be a sit-to-stand. For another it may be a squat, deadlift, leg press, step-up or loaded carry. Start with what the person can safely perform and progress from there.
So, Is 65 Too Old to Start Strength Training?
Absolutely not. Neither is 70. Or 75. Or beyond. The exercises, weights and rate of progression may change. The basic principle doesn’t.
The human body responds to appropriately dosed physical training.
You aren’t trying to turn your mum into an athlete. You’re trying to help her remain strong enough to live her life. And personally, I can’t think of many better reasons to train.
Worried About Your Mum, Dad or Yourself Getting Weaker?
At Cross Functional Fitness in Warrenpoint, County Down, we specialise in helping ordinary adults become stronger, fitter and more confident in a coached environment.
Many of the people who come through our doors aren’t experienced gym-goers. That’s absolutely fine. We coach people from Warrenpoint, Rostrevor, Newry, Kilkeel and the surrounding area, and our starting point is always the person standing in front of us.
We’ll find out what you’re currently capable of, what you’re struggling with and what you’d like to be able to do. Then we’ll help you build from there.
If you’ve noticed yourself or someone you love becoming weaker, book a free consultation and come in for a chat.
You don’t need to know what programme you need. That’s what we’re here to help you figure out.
About the author
Stuart Thompson is the founder and head coach of Cross Functional Fitness Ltd in Warrenpoint, County Down. He has worked in the fitness industry for many years and holds qualifications in Personal Training and Exercise for Older Adults. Cross Functional Fitness Ltd specialises in coached strength training designed to help adults become stronger, move better and remain physically capable as they age.
This article provides general fitness information and isn’t a substitute for individual medical advice. If you have unexplained weight or muscle loss, significant frailty, new symptoms or concerns about whether exercise is appropriate for a particular medical condition, speak to an appropriate healthcare professional.