Strength Training for Older Adults: How to Adapt Your Workout

Strength training can be integrated into everyday life at almost every stage of life. However, as we get older, the conditions under which we train often change. Some people have been training for decades, others want to start again after a long break. Still others only notice in everyday life that certain movements are becoming increasingly difficult for them.

This makes a difference when planning the training. Not every exercise is equally suitable for every person, and the load should also be based on individual performance. Anyone starting out needs a different approach than someone who already trains regularly.

A training plan does not have to be complicated or take up a lot of time. It is crucial that the exercises can be carried out safely, that the load is sufficiently demanding and that the training fits into everyday life in the long term.

Table of contents

1. Why strength training needs individual planning in old age
2. Which forms of training are suitable
3. How a training plan can be structured
4. Find the right training intensity
5. When to increase the load
6. Strength training at home or in the gym
7. Training for complaints and after long breaks
8. How strength training can be integrated into everyday life in the long term
9. What research shows about training design
10. Conclusion
11. Sources

Why strength training needs individual planning in old age

The calendar age alone says little about what load is appropriate for strength training. Two people of the same age can differ significantly in terms of their strength, flexibility, coordination and previous training experience. Illnesses, previous injuries and longer periods of little exercise also influence physical conditions.

A training plan should therefore not be put together based on age groups alone. What is more important is which exercises have already been mastered confidently, which movements cause difficulties and which goals are in the foreground.

For beginners, this means first familiarizing yourself with the movement sequences. You must learn to perform exercises in a controlled manner and assess your own effort. Those who have been training for a longer period of time can work more specifically with different resistances, numbers of repetitions and exercise variations.

Personal goals also play a role. Some people want to improve their general strength, others want to be able to perform certain movements more easily in everyday life. Still others want to develop a solid routine again after a long break from training.

A good training plan is based on this individual starting point and can be adjusted if necessary. It doesn't have to be extensive from the start. Especially when returning to training, a manageable programme can help you adjust to the load and then gradually increase the training volume.

Which forms of training are suitable

Strength training can be done using your own body weight, resistance bands, free weights or exercise machines. The individual options differ in terms of their handling and the requirements for movement control. Which variant is suitable depends primarily on your level of training, personal preferences and physical resilience.

Training with your own body weight

Exercises with your own body weight are particularly suitable for people who want to start without much equipment. These include, for example, getting up from a chair, doing squats or push-ups on a wall.

The advantage is that many movements can initially be carried out in a simplified version. For example, a higher chair makes it easier to stand up, while a lower seat makes the exercise more challenging.

However, your own body weight is not automatically a low burden. For some beginners, even a simple squat can be demanding. Others need additional resistance after some training experience in order to continue to perceive the exercise as challenging.

Resistance bands and free weights

Resistance bands make it possible to perform different pulling movements and exercises for the arms, shoulders or legs. They are light, take up little space and are easy to use at home.

Dumbbells, on the other hand, offer the opportunity to use a defined weight for training. This is particularly helpful if an exercise using your own body weight is no longer sufficiently demanding or the load can be specifically increased.

Both variants require that the movements can be carried out in a controlled manner. Resistance bands must be securely attached and must not show any visible damage. Weights should be safe to grip, move and put down.

Training on machines

Training machines often offer the advantage that the resistance can be adjusted in small increments. With many devices, the direction of movement is partially specified, which can make getting started easier.

However, it is important to adapt the device to your own body size and mobility. The seat height, grip position and range of motion should be adjusted so that the exercise can be carried out in a controlled manner.

No form of training is fundamentally suitable for everyone. It's worth trying out different options and choosing the ones that fit your personal performance level.

How a training plan can be structured

A training plan should take into account the most important muscle groups without containing an unnecessary number of exercises. For older adults, at least two strength training sessions per week are a useful guideline. The World Health Organization also recommends regular exercise to promote balance and functional abilities.

If you are starting out again or are returning after a long break, you can initially start with a smaller scope. It is crucial that the load can be adjusted over time and that the exercises are carried out regularly.

An example of a training session

A full body workout can consist of a few basic exercises. The following table shows a possible structure that should be adapted to individual requirements.

For beginners, one to two sets per exercise may be sufficient initially. About ten to 15 controlled repetitions are a possible starting point, provided the movement can be carried out safely. However, the appropriate repetition range depends on the exercise and the load selected.

There should be sufficiently long breaks between sets. One to three minutes can provide an initial orientation. More recovery time may be required for strenuous exercise or limited exercise capacity.

Before the actual training, we recommend a short warm-up. A few minutes of easy movement and a first set with less resistance will help you prepare for the upcoming load.

Why the training plan can remain manageable

A comprehensive training plan is not automatically more useful than a simple program. Too many exercises can increase the time required and make it difficult to implement the units regularly.

To get started, it's often enough to cover a few basic movement patterns. As you gain experience, additional exercises can be added if they are relevant to your personal goals.

The order can also be adjusted. Exercises that require high concentration can be done at the beginning of the unit. Less demanding exercises can then be added.

The training plan should also offer enough flexibility. If you feel unusually exhausted in one day, you can reduce the amount. This makes more sense than forcing a workout at all costs.

Find the right training intensity

Training intensity describes how demanding a load is in relation to your own performance. During strength training, it can be controlled by the weight used, the number of repetitions and the subjective effort.

For beginners, safe execution of the movements is the initial priority. The resistance should be chosen so that the exercise remains controlled and the last repetitions are noticeably strenuous without a significant decrease in technique.

The repetition reserve as a guide

One way to estimate the load is the so-called repetition reserve. It describes how many more repetitions with clean technique would probably have been possible after the end of a set.

If you finish an exercise after twelve repetitions and estimate that two more repetitions would have been possible, you have a repetition reserve of two.

This assessment must first develop. Especially at the beginning, it is often difficult to reliably assess your own effort. With increasing training experience it becomes easier to select the appropriate resistance.

It is not necessary to perform each set until complete exhaustion. Movement should remain controllable at all times, especially for exercises that place high demands on balance or coordination.

Does the training have to be particularly difficult?

Higher resistance can be useful if the exercises can be mastered safely and strength needs to be increased in a targeted manner. However, they are not fundamentally necessary to provide effective training stimuli.

Moderate loads can also be effective. It is crucial that they challenge the muscles sufficiently and fit the respective training goal. If the resistance is lower, more repetitions may be required.

Anyone who has severe physical limitations, is returning to exercise after an illness or feels unsafe when making certain movements should choose the level of exercise particularly carefully. If necessary, a professional assessment can help determine suitable exercises and training intensities.

When to increase the load

An exercise that was strenuous at the beginning can become much easier after a few weeks. This is an indication that the body has adapted to the stress. To ensure that the training continues to be sufficiently demanding, it may make sense to gradually change the training stimulus.

This progressive increase in load is one of the fundamental principles of strength training. However, it does not mean that the weight needs to be increased with each session.

What options are there for improvement?

The load can be adjusted in different ways. For example, additional repetitions, higher resistance, another set or a more demanding exercise variant are possible.

Initially, it makes sense to change only one factor. If you increase the weight, number of repetitions and amount of training at the same time, it is more difficult to assess how well the new stress will be tolerated.

An example is getting up from a chair. If the movement becomes increasingly easier, a few repetitions can be added at first. It may be possible to choose a lower seat later, provided the movement can still be carried out safely.

There is no fixed schedule according to which the load must be increased. Some exercises become easier more quickly than others. Sleep, stress and health changes also influence training performance.

Document progress

A simple training log can help you track your own development. It is enough to note the exercises performed, the resistance and the repetitions. The subjective effort can also be recorded.

This allows you to see whether an exercise has become easier over several weeks or can already be performed with higher resistance.

However, progress is not only reflected in higher weights. A more controlled movement or less effort at the same load can also be indications of positive development.

If performance declines significantly over a long period of time or recovery takes an unusually long time, the extent of training should be checked.

Strength training at home or in the gym

Whether training takes place at home or in the gym depends primarily on personal preferences and the options available. Both variants can enable suitable strength training.

You can implement a program at home using your own body weight, resistance bands and dumbbells. This saves time and makes it easier to incorporate training sessions flexibly into everyday life.

In the gym, however, there are different machines and weights available. The resistance can often be changed in small steps. There is also the opportunity to learn new exercises under supervision.

What is important when training at home?

The training area should offer sufficient space and be free of tripping hazards. Chairs must be stable, resistance bands must be securely attached and weights should be able to be moved in a controlled manner.

Anyone who performs exercises while standing and feels unsteady should have a stable holding option within reach. If you have severe balance problems, it may make sense to initially train under professional guidance.

Even at home, the program doesn't have to be extensive. A few sensibly selected exercises can form a good basis, provided they are carried out regularly and adapted to your own performance.

When professional guidance makes sense

A qualified trainer or physiotherapist can help to improve exercise execution and adapt the load to individual limitations.

This is particularly useful if you are in pain, after an operation or if you are unsure about your physical resilience. Even beginners can benefit from an introduction to safely learn the basic movement sequences.

Professional support does not have to mean constantly training under supervision. It can initially serve to create a suitable basis for independent training.

Training for complaints and after long breaks

Illnesses, operations or changes in everyday life can lead to training being interrupted for a long time. After such a break, the previous training scope should not be automatically resumed.

Physical resilience may have changed, even if the exercises are still familiar. A return with lower resistance and fewer sets makes it possible to reassess current performance.

Strength training for joint problems

Joint problems do not generally rule out strength training. The load can often be adjusted by changing the choice of exercises, reducing the range of motion or using lower resistance.

If you have knee problems, for example, a higher sitting position can make it easier to get up. Another variation of the squat may be more suitable if a deep movement is uncomfortable.

However, pain should not be ignored. If pain recurs, becomes significantly worse or persists after training, it makes sense to get them clarified. If you have existing illnesses, a medical or physiotherapeutic assessment can help you select suitable exercises.

After illness or surgery

After an operation or an acute illness, the start of training depends on the healing process and medical requirements. In some cases, a targeted rehabilitation program is required before regular strength training can be resumed.

Even if you have cardiovascular disease or severe physical weakness, the load should be tailored to your individual needs. The key is to safely build up your current performance instead of returning to your previous training level as quickly as possible.

Unusual symptoms such as chest pain, dizziness or severe shortness of breath should not be considered normal side effects of training. The exercise should be stopped. If you have acute chest pain or severe shortness of breath immediate medical attention is necessary.

How strength training can be integrated into everyday life in the long term

No matter how well a training plan is designed, If it is difficult to implement in everyday life, it will be difficult to stick with it in the long term. Fixed training times and a manageable scope can help make exercise a regular habit.

If you have difficulty planning longer sessions, you can start with a smaller program. It is important that the units take place regularly and the scope can be expanded if necessary.

Regularity instead of perfection

Not every week will be able to integrate training into everyday life equally well. However, a missed session does not mean that the progress made so far is lost. The key is to resume after a break and adjust the load if necessary.

Rest days are also part of a sensible training plan. They enable recovery and help to adapt the load to your personal ability to regenerate.

Anyone who documents their training sessions can also more easily see which routines are working and where changes make sense. A simple weekly plan is often enough for this.

Strength training as part of a varied daily exercise routine

Strength training does not cover all physical requirements. Endurance, balance and coordination should also be taken into account.

Regular walking, cycling or other endurance activities can complement strength training. Balance exercises are particularly useful when stability decreases or there is uncertainty when walking.

The different forms of movement fulfill different tasks. A balanced daily exercise routine therefore takes into account not only individual training units, but also physical activity outside of training.

What research shows about training design

The effectiveness of strength training in older adults has been examined in numerous studies. Improvements in muscle strength and certain physical functions are particularly well documented. It is less clear which specific training design is optimal for each person.

A 2009 systematic review by Liu and Latham examined progressive resistance training in older adults. The evaluation showed improvements in muscle strength and physical functions. Since the studies included used different training programs, no single optimal training design can be derived from them.

The National Strength and Conditioning Association's 2019 scientific statement also concludes that strength training in older adults should be individualized and progressive. Training goals, performance level and health requirements play an important role.

For practical training planning, this means that a program should not be designed solely based on fixed age requirements. The selection of exercises, the intensity of the load and the scope of training must suit the respective person.

Research on fall prevention also shows that different forms of exercise fulfill different tasks. A 2019 systematic review by Sherrington and colleagues examined exercise programs for fall prevention in community-dwelling older adults. The results showed that programs with balance exercises and functional movements in particular were able to reduce falls.

This does not mean that strength training alone achieves the same effects. Strength training and balance training should therefore not be viewed as interchangeable measures.

Overall, the existing evidence supports the recommendation to tailor strength training to the individual and gradually increase the load if tolerated sufficiently. However, which combination of exercises, scope of training and intensity is suitable in each individual case depends on your personal requirements.

Conclusion

Strength training as you get older doesn't have to be complicated or take up a lot of time. What is crucial is a suitable selection of exercises, an appropriate load and a training plan that can be implemented in the long term.

If you're starting out, you should first learn movement patterns safely and build up the load gradually. As you gain experience, the training can be further developed with higher resistance, additional repetitions or more demanding exercises.

In the event of complaints, illnesses or longer training breaks, it makes sense to reassess your resilience and have the exercises professionally adjusted if necessary. Strength training can also be supplemented with endurance activities and balance exercises.

Research shows that muscle strength and physical functions can be improved even in older age.

Would you like to know how you can maintain your muscles in the long term? In our article "Maintain muscle mass as you age" you'll find out what's important.

However, which training structure is suitable in each individual case depends on your personal requirements. A regular, individually tailored training programme provides a basis for improving physical performance and integrating exercise into everyday life in the long term.

Sources

• Fragala MS, Cadore EL, Dorgo S, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019-2052.
• Liu CJ, Latham NK. Progressive Resistance Strength Training for Improving Physical Function in Older Adults. Cochrane Database of Systematic Reviews. 2009;(3):CD002759.
• Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for Preventing Falls in Older People Living in the Community. Cochrane Database of Systematic Reviews. 2019;1:CD012424.
• World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behavior. Geneva: World Health Organization. 2020.