Top 5 Tips for Building Strength with Age

We are all guilty of strength neglect. However, whether it’s as a result of not exercising enough, focusing too much on one particular workout or simply not treating our bodies properly, the repercussions as we get older can be catastrophic. What, then, can we do to keep our muscles in order and our bones strong throughout our lives?

We spoke to Tim Allardyce, clinical director and physiotherapist at Surrey Physio to find out how we can stay strong at each stage of life, and how to keep common weakening conditions at bay.

“Being strong is crucial to fitness and health. Strength training has many benefits to the body, including weight loss, increasing bone density, muscle toning, reducing musculo-skeletal pain, and being fit and healthy. In addition, it improves your ability to do everyday tasks like lifting, reaching for things, DIY, or cleaning. Strength training can also help reduce the onset of osteoporosis or bone thinning.”

Children

Keeping your child strong and well starts as soon as they are born.

“Start with breast feeding. Delivering the nutrients to the baby via the breast is the most natural way to help them build strong bones. If breast feeding is not possible, then look for a good quality formula. Remember also that what you put into your body may affect the nutrient value of your milk, so reduce alcohol, and eat a varied balanced diet.”

As a child grows, encourage outdoor fun. Being outdoors and playing is a good way to stay fit and build a strong body. Encouraging your child into sport will help them have fun and keep weight down.

“Outside of school, look for activities that might be fun for the whole family such as visiting climbing walls, obstacle courses, adventure parks or other outdoor pursuits. Although children should avoid weights, gentle body weight exercises are absolutely fine, but speak to a physiotherapist if you want more advice about safe ways for your child to exercise.”

Ages 18–35

As we leave home to start ‘real life’, there’s no doubt that our lifestyle undergoes a complete change. Jam-packed schedules and busy social lives often mean that routine strength work can take a back seat.

“This is typically when sport goes out the window, and more important things take over people’s lives such as university, getting your first job, drinking alcohol, going to parties, and spending money on take-away food. One of the best things for a young person is to join a club. Find a sport you are interested in, join a club, and then you get the social interaction as well as the physical benefits of working out.”

Joining gyms, tennis clubs, rugby clubs and other sports clubs are brilliant ways to build social circles and stay physically fit and strong. Don’t stop sport altogether, because when you do decide to come back to it, you’ll find it much harder.

Ages 35–60

This is often the busiest stage of life. You may be juggling work, family and responsibilities. It is also the period when weight gain becomes more common, as metabolism slows and jobs become more sedentary.

“Start with some fast-walking, 20–30 minutes two to three times per week to build fitness. Progress to a gym membership and consider hiring a personal trainer to get you back into doing the right exercises for you. Spin classes, Zumba, and veterans sports are all good at this age for strengthening the body. Be aware of early onset arthritis. Gentle exercise will help maintain joint flexibility and muscle strength, helping to minimise joint stiffness and osteoarthritis.”

Ages 60+

Exercising over 60 can feel challenging, as muscles naturally begin to atrophy if not used. However, simple home-based exercises can significantly improve strength and long-term health.

“Starting with home-based exercises is a good idea, and body weight exercises are excellent. Squats, lunges, kneeling planks, kneeling press-ups, and holding postures are all good strengthening exercises.”

Find out about Pilates classes, yoga classes, and local older persons exercise classes. Age UK have a list of older exercise classes you can attend.

“One of the easiest ways to strengthen the legs is to balance. Stand on one leg for two minutes, and use a wall or table for support. Repeat twice each side and do this once per day. If you can comfortably perform this exercise, try doing it with your eyes shut for 2 minutes holding on to a wall for support. Balancing builds strength in the thighs, buttocks, calves and core. Strengthening and resistance exercises improve bone density and muscle strength. This helps prevent falls and reduces fracture risk if a fall occurs.”

Falls Prevention: Single Leg Balance Standing with Support

The most common fracture sites are the wrist, hip and spine, all of which are common in older adults. Roughly one in three over 65s suffer a fall each year. Prevention is key.

1. Eat Well

A balanced diet is key. Work to the 80–20 rule: eat well 80% of the time and allow flexibility 20% of the time. Eating nutrient-dense foods supports bone and muscle health.

2. Strength Train

Don’t be afraid to strength train. Start with simple body weight exercises such as wall press-ups or sit-to-stand squats from a chair. Progress to kneeling press-ups or planks as you improve.

How to do a kneeling press up

3. Cardiovascular Fitness

A strong body also needs a strong heart. Include aerobic exercise such as cycling, jogging, cross-training or other cardio workouts to support overall strength and fitness.

Watt Bike | Machine | Strength and Conditioning Exercises

4. Don’t Sit Down All Day

Sitting for long periods reduces strength and affects posture. If you have a sedentary job, get up every 30 minutes, walk at lunchtime, and build movement into your day. Counteract sitting with regular exercise.

Falls Prevention: Sit to Stand - No Hands

5. Mental Strength

Exercising requires motivation and consistency. Train with a partner, join a class, or find a workout buddy. Staying accountable improves long-term success and helps you feel stronger, fitter and healthier.

(These videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient who needs advice, call Surrey Physio to book a face-to-face appointment on 0208 685 6930 or book online via the link at the top of the page.)