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Strength Training for the Older Adult

Joshua Freeman

As we age, maintaining strong bones becomes essential for preserving mobility, independence and quality of life. The National Institute of Aging in the USA indicate that about 30% of adults over age 70 have trouble with walking, getting up out of a chair or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.

What is bone density & why it matters

Bone density refers to the amount of mineral matter per square centimeter of bone. As we grow older, particularly after the age of 50, we begin to naturally lose bone mass. For women, this process can accelerate after menopause due to hormonal changes.

Reduced bone density increases the risk of osteopenia and osteoporosis, conditions that make bones more fragile and susceptible to fractures – especially hip fractures – which can lead to serious complications, including long-term disability and loss of independence. That’s why preserving and even rebuilding bone density is so crucial.

One of the most effective – and often overlooked – ways to support bone health is through strength training. While many associate resistance exercises with athletes or bodybuilders, older adults stand to gain significant health benefits, especially when it comes to improving bone density.

How Strength Training Supports Bone Health

Strength, or resistance training involves exercises that cause your muscles to work against a force or weight. This includes activities like:

Here’s how it helps improve bone density:

1. Mechanical Stress Builds Bone

When you apply force to your bones through resistance, you stimulate the bone-forming cells (osteoblasts). This stress sends a signal to your body that the bones need to become stronger to handle future demands, encouraging new bone tissue formation.

2. Muscle Strength Supports Bone Strength

Strong muscles help stabilise joints and reduce the risk of falls. Because bones and muscles work together as a system, building muscle through strength training also exerts positive stress on bones.

3. Improved Balance and Coordination

Regular strength training improves balance, coordination, and proprioception (the awareness of the position and movement of your body) – key factors in fall prevention. Fewer falls mean fewer opportunities for fractures.

4. Hormonal Benefits

Strength training can help regulate hormones that play a role in bone health, such as growth hormone and testosterone, both of which decline with age.

5. Reversing Bone Loss

While it’s true that bone density typically decreases with age, studies show that strength training can not only slow the rate of bone loss but, in some cases, even reverse it—particularly in postmenopausal women and older men.

Getting Started Safely

If you’re new to strength training or have pre-existing health conditions, consult your doctor or a physical therapist before starting a routine. Some tips for getting started:

  • Start slow: Begin with body weight exercises or resistance bands.
  • Focus on form: Proper technique prevents injuries and ensures effectiveness.
  • Include all major muscle groups: Legs, back, chest, abs, shoulders, and arms.
  • Train consistently: Aim for 2–3 non-consecutive days per week.
  • Progress gradually: Increase resistance / intensity as you get stronger.

How Aura Leisure Can Help

Strength training isn’t just about building muscle—it’s essential for maintaining bone density, reducing the risk of fractures and preserving independence as we age and Aura’s proven starter programme Fit for Life programme is an ideal beginning. Our fitness instructors will give you a personalised programme, which is free for members, that focuses on your unique goals which will get your fitness journey off to the perfect start whatever your goal is. With the right guidance from our qualified fitness teams and a consistent approach, older adults can harness the benefits of resistance exercise to enjoy happier, healthier and many more active years and we’re here to help at Aura Leisure. Whether it’s in our fitness classes, gym, swimming pool, or anywhere in between our memberships cover it all at Aura.