Image of an older woman and an older man exercising with small kettle bells

Strength in age: how exercise boosts independence for older Australians

Strength training is important for a healthier, more independent life as we age – and it’s easier to do than you might think. 6 min read

Last updated: 27 November 2024

While getting older is inevitable, being unfit and unhealthy in our later years is not. We have more control over how we age than we think we do, explains Heath Jones, exercise scientist and founder of Sydney Over-50s gym Active & Ageless.

‘What we do – and don’t do – to our bodies, matters. Three key things impact how we age: what we eat, how we care for our mental health, and how (and how much) we exercise every day.’

Exercise over 60 is not impossible. Yet older Australians aren’t moving enough – 57% of adults aged 65+ don’t get enough exercise, and 84% don’t do enough muscle-strengthening and resistance exercises. Why not? Reasons include:

busy lives
cost
illness
fear of injury
uncertainty about exercise equipment
lack of access to welcoming spaces

The idea of visiting a gym or doing strength training can feel intimidating and is sometimes seen as something for ‘younger people’, Heath says, but opinions are changing. ‘People have been worried they’ll get big and bulky, which is just not true.

‘Several recent TV shows have focused on the connection between strength and healthy ageing, and many people, especially women, are starting to understand its importance.’

The good news about exercise for over-60s?

It’s never too late to start moving – even in your 80s! A recent study from the University of Sydney found a link between starting regular exercise in midlife and improved physical health later in life for women. Another from the University of Queensland found links between frailty and the risk of dementia.

‘There’s always something you can do, even if you’ve never exercised before,’ says Heath.

‘We all have goals to work towards: moving heavy pot plants, walking comfortably up stairs with shopping bags, standing up from the toilet without help, actively playing with grandchildren – or even doing a 3-kilometre fun run.’

A group of older women exercising outside and laughing

How does strength training benefit older adults?

Bodyweight, weight, or resistance band exercises help combat age-related muscle loss (sarcopenia) by improving muscle mass, bone health, load-bearing ability and grip strength. In turn, these benefits reduce the risk of falls, heart disease and metabolic conditions.

Strengthening exercises also improve our coordination, says Heath. ‘They help your muscles get stronger, activate better to do a particular task, and become more coordinated. This means you can respond better to the unexpected.’

A story of the unexpected

One of Heath’s clients in her 60s, who started exercising later in life, put the gains to good use when climbing out of a car.

‘As she got out of her son’s Toyota Hilux – quite a high step – she got caught up in the footwell and tangled with her seatbelt. She ended up falling out of the car but managed to “twist” out of the fall, land on her feet and keep on walking. Had she not been exercising regularly, she likely wouldn’t have had the agility to react quickly and might have been badly hurt.’

And there’s more! Regular exercise can:

reduce the risk of chronic conditions
support the management of hypertension, diabetes, osteoporosis and obesity
increase your muscle mass, which boosts your metabolic rate
boost your mental health by releasing endorphins (or ‘happy hormones’) that help regulate symptoms of depression and anxiety
protect the brain from degeneration, with weighted exercises shown to slow or even halt age-related cognitive decline.

Perhaps the biggest benefit? Greater independence – the ability to take better care of ourselves in situations where we may be vulnerable.

‘Exercise helps us to better own our world,’ says Heath. ‘It helps you develop body awareness and ability, giving you extra confidence and self-awareness. You’re less subject to external forces and can take back some control of your life.’

Lastly, don’t underestimate the power of social connections and support networks that come from exercising – they can help counter isolation and loneliness.

Is it harder to build strength as we age?

Our bodies change as we age. We lose muscle mass, strength, stamina and coordination. Improving fitness becomes more challenging, especially if we haven’t exercised much before. Older adults may also deal with chronic conditions or pain from old injuries.

But here’s the thing: our bodies are tougher and more capable than we think – and regular movement can still build strength and mobility.

‘There may be limitations on what you can do, but physically, we are more resilient than we realise,’ says Heath. ‘I often see people with aches and pains they chalk up to injuries, which are actually caused by inactivity.

‘When we don’t exercise enough, our muscles aren’t doing the jobs they were designed for, and this puts extra stress on our joints. With a regular exercise routine, many of these challenges improve or even disappear.’

How to exercise after 60

Guidelines recommend aiming for 30 minutes of moderate to intense exercise 5 days a week – 150 minutes per week total. However, how you exercise and for how long you move should match your abilities. And it doesn’t have to happen in a gym – you can walk with a friend, do arm raises while watching TV, or march on the spot while brushing your teeth.

Even short bursts of activity have benefits – a University of Sydney study found that just three to four one-minute bursts of heart rate–boosting movement during daily tasks (like climbing stairs faster than usual, gardening with a bit more energy, or briskly walking to catch the bus) can lower the risk of early death related to cardiovascular disease by up to 49%.

If you can’t exercise for more than a few minutes at a time, try ‘exercise snacking’: 5 to 10-minute micro-workouts of up to 5 strength-building bodyweight exercises (like sit-to-stand, wall push-ups, stair step-ups). Do each movement for a minute, with a one-minute break in between, and repeat several times a day.

Deakin University found this approach helps maintain movement and enhance quality of life. It also makes exercise more manageable, so you’re more likely to stick to the habit and gain confidence in your movements.

Whatever you do, be consistent and try to push yourself to do a little more than you thought you could, for a little longer, each time, says Heath.

As you improve, Heath recommends a weekly mix of:

2 to 3 muscle-strengthening sessions (using your body weight, dumbbells or resistance bands)
2 moderate to vigorous intensity cardio sessions (raising your heart rate to point where talking becomes difficult – this level is your personal perception of how hard you are training)
1 or 2 mobility/flexibility sessions, like yoga or stretching

Talk to an exercise scientist or personal trainer before you start – they’ll show you how to do movements correctly and can develop a structured program you can do safely.

And always consult your doctor before beginning a new exercise routine.

Finding your space

To find exercise options near you, search online for ‘community exercise classes for older adults’ or ‘fitness for over 60s and seniors’ in your area. Exercise Right for Active Ageing is a great resource for Australians over 65 to connect with exercise professionals.

Look for:

gyms offering programs for older adults, like Active & Ageless, or YMCA’s Pryme Movers
social walking or bushwalking groups
tai chi, qigong, yoga or Pilates
aqua aerobics, water exercise or social outdoor swimming groups
free group classes offered by local councils, community centres, care homes, church groups or special interest groups
online resources like the Centenary Institute for Ageing’s Exercise Snacks program.

Should I exercise if I’m in pain or ill?

There is always something you can do to build muscle mass, but it depends on any chronic pain or conditions you may have, says Heath. Ability, not age, should guide your activity, so talk to your doctor for advice on your personal situation.

Heath points out, ‘Many studies show that exercise benefits people with chronic pain from conditions like arthritis. It provides a sense of purpose, improves mental health and outlook, reduces stress, and may even assist with treatment pathways.’

Staying on track

The best way to keep improving? Heath suggests three motivating steps:

Set a goal – and reset as you get stronger and more confident.
Find an exercise buddy to keep you accountable – a friend, carer or colleague from work or volunteering.
Always prioritise movement. ‘Exercise is for life. Yes, it can sometimes feel hard, but no-one ever regrets doing it – you feel so great and accomplished after. Once you start, keep going!’

Overcoming the mental hurdle of ‘I can’t do this’ has a flow-on effect for everything else, says Heath. ‘Everyday tasks become easier, you start craving healthier foods, you sleep better and you’re happier.

‘Start slow, be consistent, and see exercise as a journey, not a destination. You’ll feel better for it!’