Training after 40
Why strength and balance matter more with age, and how to train safely.
3 min read
Muscle and balance fade with age unless you train them. It is never too late: older adults gain strength well.
3+days a week
of balance and strength work for adults 65 and over[1]
Moretraining
is needed by older adults to keep muscle size[2]
Example week after 40
- MonStrength
- TueWalk
- WedBalance
- ThuStrength
- FriWalk
- SatStrength
- SunRest
Smart changes
- Longer warm-up. 10 minutes, gradually heavier.
- Moderate reps. 8 to 15 reps with good control.
- Balance every week. Single-leg stands, step-ups, heel-to-toe walking.
- Recover. Levlofit rule: 48 hours between hard sessions for the same muscles.
Strong evidence
WHO advises older adults to do varied balance and strength work on 3 or more days a week to prevent falls.[1]
Levlofit builds plans for ages 18 to 80. Over 65, or living with a long-term condition? Read Safe to start again and check with your doctor before hard training.
Key points
- Strength and balance fade with age unless you train them; it is never too late.
- Older adults: varied balance and strength work on 3 or more days a week.
- Warm up longer and leave 48 hours between hard sessions for the same muscles.
Up next
- Mood, stress and motivation: Body and mind: how training helps mood and how to keep going.
Sources
- [1] Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462.
- [2] Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. Med Sci Sports Exerc 2011;43(7):1177-1187.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.