Strength Training for Older Adults
Strength training for older adults can help you keep doing the things you enjoy, from long walks and travel to gardening and time with family. At MTP Health, our accredited exercise physiologists run supervised strength programs for people in their 50s, 60s, 70s and beyond across Sydney's North Shore and Northern Beaches.
You don't need gym experience or a certain fitness level to start. We assess where you are today, then build a safe, progressive program around your health, goals and confidence.
Why Strength Matters With Age
From midlife, most people gradually lose muscle mass and strength. When that loss becomes significant, it is called sarcopenia, and it can make everyday activities feel harder over time.
The encouraging part is that muscle can adapt to training at any age. Australia's physical activity guidelines encourage older adults to include strength alongside fitness, balance and flexibility, and supervised resistance training is a practical way to do that.
Signs your strength may be slipping include:
- needing your hands to push up from a chair
- stairs and hills feeling harder than they used to
- opening jars or lifting heavier bags becoming a struggle
- tiring more quickly during physical jobs
Who Our Programs Suit
Our strength programs are designed for adults over 50 and 60 at every starting point. That includes people who:
- have never lifted weights and feel unsure where to start
- are already active and want guidance on lifting safely as they age
- have noticed muscle loss, weakness or lower energy
- live with osteoarthritis, osteoporosis, type 2 diabetes, high blood pressure or a heart condition
- want to stay strong for travel, sport, work or family life
If you have a heart condition or another significant health concern, we may ask your GP or specialist for information or clearance before you begin. For a new injury or recent pain, please see our physiotherapy team first.
Assessing Your Starting Point
Your first visit is a 50-minute initial consultation that includes a functional assessment. It helps us choose the right starting point rather than guessing.
Your exercise physiologist may look at:
- your health history, medications, past injuries and current activity
- leg strength, such as how easily you can stand up from a chair several times in a row
- upper body and grip strength
- how you move through squatting, hinging, pushing and pulling patterns
- what you want to improve, keep doing or get back to
See how your strength is changing
We repeat key measures at regular reviews, so you can see how your strength is changing.
Safe Strength Training for Older Adults
Safe strength training is less about avoiding effort and more about the right amount of it. Evidence suggests many older adults can train with meaningful resistance when it is introduced gradually and well supervised.
When planning and progressing your training, our exercise physiologists typically consider:
- starting light and building up, so muscles, joints and tendons have time to adapt
- teaching technique first, including breathing and controlled movement
- how hard each exercise feels and how you recover between sessions
- equipment that suits you, such as machines, free weights, resistance bands or body weight
- adjustments for flare-ups, medication changes, illness or time away
Most programs focus on the large muscle groups of the legs, hips, back, chest and arms, using movements that carry over to daily life.
What Sessions Look Like
You can choose the format that suits your goals and routine:
- one-on-one sessions, for close guidance or more complex health needs
- small groups of up to four, where everyone follows their own program with an exercise physiologist on hand
- online sessions, for training at home with the equipment you have
We run more than 20 group sessions a week, Monday to Saturday, at St Leonards and Beacon Hill. Many people continue long term through the Freedom program, our exercise physiologist-delivered strength sessions, which run in 12-week cycles.
If bone density is a concern, we may also suggest Onero, our supervised bone health program.
Related Services
These related services sit alongside strength for older adults:
Stronger for the Years Ahead
Strength can be built at many stages of life, and the first step is knowing where to begin. Our exercise physiologists can help you start at the right level and progress with confidence.
Book an initial consultation at St Leonards or Beacon Hill, or ask about training with us online. You don't need a referral.
Frequently Asked Questions (FAQs)
Am I too old to start strength training?
Many people start strength training in their 60s, 70s or later. What matters is beginning at the right level for your health and building up gradually, which is what your assessment is for.
Will lifting weights hurt my joints?
When it is set up well, strength training is often well tolerated by people with joint pain or arthritis. We adjust exercises, range of movement and load to suit your joints, and change the plan if something doesn't feel right.
How often should older adults do strength training?
Many programs for older adults include two or more strength sessions a week. The right routine for you depends on your health, recovery and schedule, and your exercise physiologist will help you find a rhythm you can keep up.
Is small group training suitable if I have health conditions?
Our groups are capped at four people, and each person follows an individual program based on their assessment. This lets our exercise physiologists watch technique closely and adapt exercises to each person's health needs.
Do I need a referral or a Medicare plan?
No referral is needed to book with our exercise physiologists. If you have a chronic health condition, you may be eligible for Medicare support through a GP Chronic Condition Management Plan, so check with your GP, and our team can talk you through options.