8 Strength Exercises for Older Adults to Maintain Muscular Health

As the years go by, many adults experience a natural decline in muscle mass and strength, a process known as sarcopenia. This change doesn’t just affect how strong we feel – it can impact balance, mobility, and everyday independence (1).

The good news? Strength exercises can help slow this decline, improving overall quality of life and reducing the risk of injuries like falls (2).

However, not all older adults are at the same starting point when it comes to fitness. Physical activity needs to be safe, effective, and tailored to individual abilities.

That’s why in this post, we’ll explore eight strength exercises designed specifically to support older adults in staying strong, active, and healthy.

What Type of Exercise Is Good for Old Age?

Not all exercises are created equal, particularly when we factor in the needs of older adults. Experts recommend a balanced approach, focusing on different types of exercise that target various aspects of health and mobility. 

Here’s a closer look at the most beneficial types, along with how to do them safely and effectively.

1. Strength Training – For Muscle and Bone Health

Strength training is essential for combating muscle loss (sarcopenia) and maintaining bone density (1, 3), particularly in post-menopausal women who are at a higher risk of osteoporosis. This type of exercise involves resistance to build muscle, such as lifting weights or using resistance bands. Start with light resistance and focus on proper form to avoid injury. For example:

• Exercise to try: Bodyweight squats or seated leg presses.
• Safety tip: Use a chair or wall for support if balance is a concern, and perform slow, controlled movements.

2. Balance Training – Preventing Falls

Falls are a significant risk as we age. Balance exercises challenge your stability and improve coordination. These are essential for maintaining independence and avoiding fall-related injuries (4). Activities can range from simple movements to more dynamic tasks.

• Exercise to try: Standing on one leg or heel-to-toe walking.
• Safety tip: Use a sturdy surface or have someone nearby for support when practicing balance drills.

Our previous blog post on Balance Exercises For Seniors offers simple routines to strengthen stability and reduce the risk of falls, making everyday activities safer and easier.

3. Aerobic Exercise – Boosting Heart Health and Endurance

Aerobic exercises, or “cardio”, improve cardiovascular health, endurance, and overall energy levels (5). This type of movement includes anything that raises your heart rate, such as walking, cycling, or swimming. Experts recommend low-impact options to reduce joint strain.

• Exercise to try: Brisk walking or water aerobics.
• Safety tip: Aim for a pace that lets you talk but not sing (moderate intensity). Adjust as required based on your energy levels and joint health.

4. Flexibility Exercises – Improving Range of Motion

Stretching and flexibility workouts help enhance joint mobility and reduce stiffness (6), which can interfere with daily activities. Stretching major muscle groups at least two to three times a week is ideal.

• Exercise to try: Yoga or static stretching, such as touching your toes while seated.
• Safety tip: Avoid bouncing movements (known as ballistic stretching) and hold stretches gently for at least 30 seconds.

5. Functional Training – For Daily Tasks

Functional training mimics movements you perform in daily life, such as standing up from a chair or reaching overhead to grab an object. These exercises improve coordination, strength, and flexibility in ways directly tied to maintaining independence (7).

• Exercise to try: Sit-to-stand from a chair or farmer’s carry with light weights.
• Safety tip: Choose movements based on your comfort and ability, and modify as required to ensure safety.

Try this Grip Strength Workout to improve daily tasks such as opening jars and enhance overall hand health with easy, senior-friendly exercises.

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Customizing Exercise to Individual Needs

Older adults’ fitness levels, medical history, and personal goals vary greatly, so exercise programs should be adaptable. 

A beginner may start with bodyweight exercises, while someone who is more experienced could incorporate free weights or machines.

It’s always worth working with a trained professional who understands the nuances of aging physiology to tailor a regimen that’s safe and effective.

What Are Strength Exercises for Older Adults?

Strength exercises work by challenging the muscles with resistance, whether that’s their own bodyweight or an external weight, such as dumbbells.

These exercises work through three mechanisms:

• Muscle fiber recruitment: When you use resistance to perform an exercise, your body engages more muscle fibers than it would if the effort were easy (8).
• Muscle growth: As you repeatedly challenge and stress a muscle, it responds by adapting and growing stronger (8).
• Bone remodeling: Resistance exercises put tension on bones, which stimulates bone cells to strengthen and grow (3).

For older adults, focusing on time under tension (TUT) is particularly effective as it allows for muscle activation without the need for heavy weights (9), which may pose a risk to joints or overall safety. 

For example, holding a squat at the bottom position or performing slow, controlled push-ups can maximize TUT and stimulate hypertrophy without overloading the body.

When done safely, strength exercises enhance mobility, reduce the risk of falls, and contribute to a higher quality of life.

Below are eight strength exercises that are tailored for older adults, complete with basic and modified versions to meet varying fitness levels.

1. Bodyweight Squats (or Chair Squats)

Muscles engaged: Quadriceps, hamstrings, glutes, and core.
Why it helps: Strengthens the lower body and core, which is essential for tasks such as standing up, climbing stairs, or maintaining balance.

Steps to Perform:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Keep your chest upright and your spine neutral as you bend your knees to lower your hips, as if sitting in a chair.
3. Stop when your thighs are parallel to the floor or as low as your mobility allows.
4. Push through your heels to return to standing.
5. Perform 8–10 reps, working up to 2–3 sets.

Modification: Use a chair for support. Sit down fully and then push through your heels to stand. This reduces strain on the knees and improves your confidence as your strength increases.

2. Wall Push-Ups

Muscles engaged: Chest, shoulders, triceps, and core.
Why it helps: Builds upper-body strength, which is beneficial for activities such as pushing doors open or lifting objects.

Steps to Perform:

1. Stand about an arm’s length away from a wall with your feet shoulder-width apart.
2. Place your hands on the wall at chest level, slightly wider than shoulder-width apart.
3. Bend your elbows to lean toward the wall, keeping your body in a straight line.
4. Push back to the starting position.
5. Aim for 10–12 reps, gradually adding sets as strength allows.

Modification: Perform push-ups against a sturdy countertop for greater resistance while maintaining balance.

3. Seated Leg Lifts

Muscles engaged: Quadriceps and hip flexors.
Why it helps: Enhances leg strength to support mobility and reduces fall risk.

Steps to Perform:

1. Sit tall in a sturdy chair with your feet flat on the floor.
2. Extend one leg straight out in front of you, holding it for 3–5 seconds.
3. Slowly lower it back down.
4. Repeat with the other leg. Perform 10 reps per leg.

Modification: Loop a resistance band around your feet for added resistance, if you’re comfortable with it.

4. Bent-Over Rows

Muscles engaged: Upper back, shoulders, and biceps.
Why it helps: Improves postural control and strengthens the muscles that are important for pulling or lifting tasks.

Steps to Perform:

1. Hold a light weight in each hand with your palms facing your body.
2. Bend at the hips, keeping your back straight and your chest lifted.
3. Pull the weights toward your torso, squeezing your shoulder blades together.
4. Slowly lower the weights back down.
5. Perform 8–10 reps, working up to 2–3 sets.

Modification: Sit on a chair and hinge forward slightly to reduce any strain on the back or hips.

5. Bridge Exercise

Muscles engaged: Glutes, hamstrings, lower back, and core.
Why it helps: Strengthens the posterior chain, which is important for spinal stability and reducing lower-back pain.

Steps to Perform:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Tighten your glutes and lift your hips toward the ceiling.
3. Lower back down slowly.
4. Repeat for 10–12 reps, building up to 2–3 sets.

Modification: If you find getting on the floor difficult, perform mini-bridges by lying on an elevated surface such as a bed.

6. Overhead Dumbbell Press

Muscles engaged: Shoulders, triceps, and upper back.
Why it helps: Improves overhead reach, which is useful for tasks such as placing items on high shelves.

Steps to Perform:

1. Sit or stand with a light dumbbell in each hand with your palms facing forward at shoulder height.
2. Press the dumbbells upward until your arms extend fully.
3. Slowly lower back to shoulder height.
4. Aim for 8–10 reps per set.

Modification: Use no weights initially and focus on your range of motion.

7. Standing Calf Raises

Muscles engaged: Calves.
Why it helps: Strengthens the lower legs for better balance and walking stability.

Steps to Perform:

1. Stand tall with your feet hip-width apart, holding onto a sturdy surface for balance.
2. Rise onto the balls of your feet, lifting your heels off the ground.
3. Slowly lower back down.
4. Perform 10–12 reps per set.

Modification: Perform seated calf raises if balance is a concern for you.

8. Farmer’s Carry

Muscles engaged: Grip, forearms, shoulders, hips, and core.
Why it helps: Builds functional strength for carrying groceries or heavy objects.

Steps to Perform:

1. Hold a light to medium weight in each hand (such as dumbbells or grocery bags).
2. Walk forward in a straight line for 20–30 seconds.
3. Rest and repeat for 2–3 sets.

Modification: Use lighter weights and walk in place if space or balance are an issue.

Read more: Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home

What Is the Best Anti Aging Exercise?

There isn’t a single “best” anti-aging exercise, but research consistently highlights a combination of strength training and aerobic exercise as being the most effective for combating the effects of aging (10). 

Every type of exercise targets different aspects of health, and together, they create a powerful synergy for longevity and vitality.

Why Strength Training Stands Out

Strength training is often considered the cornerstone of anti-aging exercise. It directly combats sarcopenia (age-related muscle loss) and helps maintain bone density, which reduces the risk of osteoporosis (1, 3).

It also improves metabolic health, insulin sensitivity, and functional independence. Studies have shown that even light resistance training can reverse some age-related declines in muscle mass and strength when performed consistently (1). 

For example, a 2018 study published in The Journal of Strength and Conditioning Research found that older adults who engaged in resistance training twice a week experienced significant improvements in muscle strength, balance, and overall quality of life (1).

The Role of Aerobic Exercise

Aerobic exercise, or “cardio”, is equally important for anti-aging. It improves cardiovascular health, boosts endurance, and enhances brain function by increasing blood flow to the brain (11). 

Activities such as walking, swimming, or cycling have been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and even dementia (11).

A landmark study in Circulation (2019) found that regular aerobic exercise can improve the elasticity of blood vessels, essentially “reversing” some age-related cardiovascular decline (11, 12).

The Real Secret: Combining Both

The best anti-aging “exercise” isn’t just one activity, it’s a combination of strength and aerobic training. This approach addresses both muscular and cardiovascular health, while also improving balance, flexibility, and mental well-being (10). For example:

• Strength Training: 2–3 sessions per week focusing on major muscle groups.
• Aerobic Exercise: 150 minutes of moderate-intensity activity (e.g. brisk walking) or 75 minutes of vigorous activity (e.g. jogging) per week.
• Balance and Flexibility: Activities such as yoga or tai chi to reduce fall risk and improve mobility.

Honorable Mention: High-Intensity Interval Training (HIIT)

For those who are fit and cleared by a doctor, HIIT has shown remarkable anti-aging benefits. Short bursts of high-intensity effort followed by rest can improve mitochondrial function (the energy powerhouses of cells), which has a tendency to decline with age (13). 

A 2017 study in Cell Metabolism found that HIIT significantly improved muscle protein synthesis and mitochondrial health in older adults (14).

What Is the Best Core Strengthening Exercise for Seniors?

There isn’t a single “best” core-strengthening exercise for seniors, but there are several highly effective and safe options that can be tailored to suit individual fitness levels. The best exercise is dependent on the person’s mobility, balance, strength, and goals. 

Some popular core exercises for seniors include:

1. Seated Marching

This low-impact exercise strengthens the lower abdominals and improves coordination and balance.

How to do it:

1. Sit tall in a sturdy chair with your feet flat on the floor.
2. Lift one knee toward your chest, keeping your back straight.
3. Lower the leg and repeat on the other side.
4. Perform 10–12 reps per leg.

Modification: Hold onto the sides of the chair for added stability.

2. Bird Dog (Modified)

This exercise strengthens the entire core, including the lower back, while improving balance.

How to do it:

1. Start on all fours with your hands under your shoulders and your knees under your hips.
2. Extend one arm forward and the opposite leg back, keeping your spine neutral.
3. Hold for 3–5 seconds, then return to the starting position.
4. Repeat on the other side for 8–10 reps.

Modification: Perform the movement while seated, extending one arm and the opposite leg without losing posture.

3. Pelvic Tilts

Strengthens the lower abdominals and improves spinal mobility.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten your abdominal muscles and gently tilt your pelvis upward, flattening your lower back against the floor.
3. Hold for 3–5 seconds, then release.
4. Perform 10–12 reps.

Modification: Perform the movement while seated by gently tilting your pelvis forward and backward.

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4. Standing Side Leg Lifts

Engages the obliques (side abdominal muscles) and improves hip stability.

How to do it:

1. Stand tall, holding onto a sturdy surface for balance.
2. Lift one leg out to the side, keeping your torso upright.
3. Lower the leg and repeat on the other side.
4. Perform 10–12 reps per leg.

Modification: Perform smaller lifts if balance is a concern for you.

5. Plank (Modified)

Builds overall core strength, including the abdominals, back, and shoulders.

How to do it:

1. Start by leaning on a sturdy surface such as a countertop or wall, keeping your body in a straight line.
2. Hold the position for 10–20 seconds, gradually increasing the duration as your strength improves.

Modification: Perform the plank while seated by leaning slightly back and engaging your core.

How to Start Strength Training at 65

To start strength training at 65:

1. Consult Your Doctor: Get medical clearance, particularly if you have chronic conditions or mobility issues.
2. Set Realistic Goals: Focus on improving strength, balance, and daily functionality rather than lifting heavy weights.
3. Start Small: Use bodyweight exercises or light resistance bands to lay a foundation.
4. Learn Proper Form: Prioritize technique over intensity to avoid injury. Consider working with a trainer for guidance.
5. Focus on Major Muscle Groups: Target legs, core, back, and arms with simple exercises such as squats, wall push-ups, and seated rows.
6. Incorporate Rest Days: Allow 48 hours between sessions to ensure muscle recovery.
7. Progress Gradually: Increase resistance or repetitions as your strength improves.
8. Stay Consistent: Aim for 2–3 sessions per week for steady progress.
9. Listen to Your Body: Stop if you feel pain and adjust exercises to suit your comfort level.
10. Pair with a Healthy Lifestyle: Support your training with proper nutrition, hydration, and sleep. 

Read more: Indoor Walking for Seniors: Simple 20-Minute Daily Routine for Health and Energy

How Do You Know If You’re Over-Exercising as a Senior?

One of the first signs of over-exercising is persistent fatigue. If you feel unusually tired even after a good night’s sleep or struggle to complete daily tasks, this may be a signal that your body isn’t recovering properly.

Similarly, muscle soreness that lingers for several days or worsens rather than improving is another red flag. This could indicate that your muscles aren’t getting the time they need to repair and rebuild.

You may also notice a decline in performance or strength. If exercises that once felt manageable suddenly feel much harder, this could be a sign of overtraining. In addition, joint pain or stiffness that doesn’t subside could mean you’re overloading your body or using improper form, which could lead to injury.

Beyond physical symptoms, over-exercising can affect your mental well-being. Feeling irritable, unmotivated, or anxious about workouts may be indicators that you’re pushing yourself too hard. Sleep disturbances, such as difficulty falling or staying asleep, are also common signs of overtraining.

Frequently Asked Questions

• How many push-ups should a 70-year-old man do?

The number of pushups a 70-year-old man should aim for depends on his fitness level. On average, being able to perform 5–10 pushups is considered good for general health in seniors. For those who are less fit, wall or knee push-ups are a great starting point.

• How should a 70-year-old lift weights?

A 70-year-old should lift weights with a focus on light to moderate resistance, proper form, and slow, controlled movements. Start with 2–3 sessions per week that target major muscle groups and use light dumbbells, resistance bands, or bodyweight exercises. Always prioritize safety and consult a trainer or doctor before you start.

These Muscular Strength Exercises can help seniors maintain independence and boost their energy with routines that are designed for all fitness levels.

• What is the hardest age to build muscle?

Building muscle becomes increasingly challenging with age, but the hardest period is typically after 70 due to reduced hormone levels, slower recovery, and sarcopenia (age-related muscle loss). However, consistent strength training, proper nutrition, and rest can still significantly build and maintain muscle at any age.

• What is the best protein for 70-year-olds?

High-quality proteins such as lean meats, fish, eggs, dairy, and plant-based options such as beans and lentils are excellent for older adults. Whey protein powder is also a great choice for those who need supplementation as it is easily digestible and rich in essential amino acids such as leucine, which supports muscle health. Consult your doctor before you try any new supplement or make any major dietary changes.

The Bottom Line

Aging is inevitable, but the detrimental effects of aging on your body can be slowed and even reversed through regular exercise. Incorporating a combination of strength training, aerobic activity, and balance exercises into your routine can improve your muscular and cardiovascular health, in addition to your overall well-being.

Remember to always consult your doctor before you start any new exercise regimen, particularly if you have underlying health conditions. And don’t forget to listen to your body and make any modifications as needed.