Strength Training for Older Adults: Why You’re Not as Fragile as You Think

If you’re in your 60s, 70s or beyond, you’ve probably heard “be careful” more times than you can count. It usually comes from kindness. But when carefulness turns into avoiding challenge altogether, it can leave us less able to do the things we love, not more.

The good news is that your body is far more adaptable than that advice suggests.

What does “antifragile” mean?

The author Nassim Nicholas Taleb coined the word antifragile to describe things that don’t just survive stress, they improve because of it. Fragile things break under pressure. Robust things stay the same. Antifragile things get stronger.

The human body is a good example, within limits. Bone, muscle and tendon all respond to the demands we place on them. Ask them for a bit more than they’re used to, then give them time to recover, and they adapt. Take the demand away, and they gradually lose what they had.

What’s happening inside your body

Bone is living tissue. When it’s loaded through walking, lifting or carrying, it responds by remodelling itself. Weight-bearing and strength-based movement can help to maintain bone density and slow its loss as we age.

Muscle responds to resistance at any age. Studies have shown meaningful strength gains in older adults, including people in their 80s and 90s. That strength matters because it supports getting out of a chair, climbing stairs, carrying shopping and catching yourself if you trip.

Tendons and ligaments adapt too, but they tend to do so more slowly than muscle. This is one of the main reasons gradual progression matters.

It’s all about the dose

Antifragile doesn’t mean “the harder the better”. Too little challenge and there’s no reason for your body to change. Too much, too soon, and your tissues can’t keep up, which is when people get hurt.

The sweet spot is a little more than you’re used to, repeated regularly, with rest in between. That might be one extra repetition, a slightly heavier weight, a longer walk or a new balance challenge.

Tired is fine, pain is a signal

Muscle fatigue, warm cheeks and getting a little out of breath are normal parts of adapting. Sharp, worsening or lingering pain is different. It’s your body asking you to slow down and check in, and I’d always rather you stopped and told me than pushed through.

What the guidelines say

The UK Chief Medical Officers recommend that older adults include activities that develop strength, balance and flexibility on at least two days a week. The World Health Organization also recommends muscle-strengthening on two or more days a week for all adults, including older adults, with balance-focused movement added for those over 65. A 2019 Cochrane review found that exercise programmes reduced the rate of falls in older people living in the community.

Common worries

“I’ve left it too late.” Research shows people can improve their strength well into their 80s and 90s. It’s not too late.

“I have a health condition.” Movement is often an important part of managing long-term conditions, but it’s sensible to check with your GP first and to work with someone who can adapt things for you.

“I’ll get hurt.” That’s a fair concern, and it’s exactly why we build up gradually and pay attention to how you feel.

Where to start

Start where you are. That might be a few sit-to-stands from a chair, a short walk with a slightly brisker stretch in the middle, or carrying the shopping a bit further. If you’re new to movement, living with a health condition or recovering from an injury, it helps to have someone qualified guide you.

If you’d like to talk it through, you’re very welcome to get in touch. There’s no such thing as too late to start, and no need to be fit before you begin.