It’s one of the questions we hear most often at our Brighton clinic and it almost always comes from someone who already suspects the answer, but wants to hear it confirmed by someone they trust.
Am I too old to start strength training? Is it too late to make a difference? And what if I already have back pain, creaky joints or a diagnosis of osteoporosis?
The answer, backed by decades of research, is a clear no. You are not too old. And for many people in their 50s, 60s and 70s, starting strength training now may be one of the most effective things they can do for their long-term health, independence and quality of life. This guide explains why and how to begin, whatever your starting point.
What Do We Mean by Strength Training?
Before anything else, it’s worth clearing up a common misunderstanding. Strength training doesn’t mean lifting heavy weights in a gym. It simply means any activity where your muscles work against resistance and that includes far more than most people realise.
Effective strength training can involve:
- Bodyweight exercises at home, like squats, press-ups against the wall, step-ups, glute bridges
- Resistance bands (inexpensive, gentle on joints, and highly effective)
- Light dumbbells
- Everyday activities done with intention, like carrying shopping, climbing stairs, digging the garden
You do not need a gym. You do not need expensive equipment. Many of the most clinically supported exercises for bone health, core strength and joint stability can be done in your living room in a few minutes a week.
Why Strength Matters More as We Age
From around age 30, we naturally begin to lose muscle mass, a process called sarcopenia. After 50, that loss accelerates. Without some form of resistance exercise, the average adult can lose between 3% and 8% of their muscle mass per decade, with the rate increasing after 60.
This matters more than many people realise. Muscle isn’t just about strength in the athletic sense. It is central to:
- Joint stability: muscles support and protect joints; weaker muscles mean more load on cartilage and bone
- Back health: the muscles of the core, hips, and lower back work together to support the spine; when they weaken, back pain is a common result
- Bone density: muscles pulling on bones during exercise stimulates bone remodelling; less muscle activity accelerates bone loss
- Balance and coordination: muscle strength underpins our ability to catch ourselves, navigate uneven ground and avoid falls
- Energy and daily function: carrying the shopping, getting up from a chair, climbing a staircase, all of these draw on the same muscle reserves
The encouraging news is that this process is not inevitable. The body responds to resistance training at any age. Muscle can be built, or at least maintained, well into our 70s, 80s and beyond. The research on this is remarkably consistent.
The Evidence: It Is Never Too Late
One of the most cited studies in this area, published in the New England Journal of Medicine by Fiatarone and colleagues, followed nursing home residents aged between 72 and 98 who undertook a ten-week resistance training programme. On average, muscle strength increased by 174%, and walking speed improved significantly. These were people in their late 70s, 80s and 90s, many with existing health conditions.
More recent research echoes this. A 2019 review in Experimental Gerontology confirmed that older adults, including those over 70, showed substantial improvements in muscle strength, functional performance, and balance following resistance training programmes of just eight to twelve weeks.
A 2022 meta-analysis published in the British Journal of Sports Medicine, drawing on data from over 1.5 million participants, found that regular muscle-strengthening activity was associated with a 10–17% reduction in risk of premature death, cardiovascular disease, cancer and type 2 diabetes, independent of other exercise.
The research is not suggesting modest benefit. It is suggesting that strength training in later life is one of the most powerful things you can do for your health.
Strength Training and Back Pain
Back pain is one of the most common reasons people come to see us at Sundial Clinics and it is also one of the areas where building strength can make the most meaningful difference.
A significant proportion of chronic back pain, particularly low back pain, is associated with weakness in the muscles that support the spine. The deep core muscles (including the ones that stabilise your spine and core, the multifidus and transversus abdominis), the gluteal muscles and the hip stabilisers all play a role in protecting the back during everyday movement. When these muscles are deconditioned, the spine is less supported and pain becomes more likely.
A 2016 systematic review in the British Journal of Sports Medicine found that exercise was significantly more effective than no treatment for chronic low back pain and that programmes including strengthening exercises produced clinically meaningful reductions in pain and disability. The key finding was that exercise works but that the type and approach matters, particularly for those with existing pain.
This does not mean that everyone with back pain should immediately start loading a barbell. It means that, for many people, carefully selected, progressive strengthening exercises are part of the solution, not something to fear or avoid.
Exercises that can help support the back include the following (and here’s an exercise sheet to show you how to do them):
- Glute bridges: strengthen the glutes and lower back without compression
- Bird-dog: a core stability exercise that builds the deep spinal muscles gently and safely
- Dead bugs: excellent for core control, performed lying on your back
- Wall squats: build leg and hip strength without excessive spinal loading
- Seated rows with a resistance band: strengthen the upper back and improve posture
If you have existing back pain, it is worth getting an assessment by a physio or chiropractor before starting a strengthening programme, to ensure the exercises are appropriate for your specific situation. What helps one type of back pain may not suit another.
Strength Training and Joint Pain
Joint pain, whether in the knees, hips, or shoulders is another common reason people feel nervous about starting strength training. The instinct to protect painful joints by moving less is understandable, but the evidence suggests it often makes things worse in the long run.
Osteoarthritis, the most common form of joint pain in older adults, was once thought to be a condition requiring rest and restriction. Current clinical guidance is very different. The National Institute for Health and Care Excellence (NICE) recommends exercise as a first-line treatment for osteoarthritis of the knee and hip, ahead of pain medication.
Why? Because muscle strength is one of the primary factors in joint health. The muscles surrounding a joint absorb load and reduce stress on the cartilage. Stronger muscles mean better-supported joints and therefore less pain, better function and often slower progression of the condition.
A 2015 Cochrane review confirmed that land-based exercise significantly reduces pain and improves physical function in people with osteoarthritis of the knee, with benefits that persisted at follow-up.
For those with hip or knee pain, helpful starting exercises include the following (you can see how to do them in this exercise sheet).
- Straight leg raises: builds quad strength without bending the knee under load
- Clamshells: strengthens the hip stabilisers, often weak in people with knee pain
- Step-ups onto a low step: functional leg strength, easily controlled
- Seated knee extensions with a resistance band: gentle quad strengthening from a chair
For shoulder pain, including people who have had or been told they may have a frozen shoulder, upper body strengthening is often appropriate, but requires careful selection of exercises and positions. A physiotherapy assessment will identify what’s safe and what to avoid at each stage.
Strength Training and Bone Density
This is an area where the evidence is particularly compelling, especially for women approaching or past the menopause, and for anyone who has been told they have reduced bone density (osteopenia or osteoporosis).
Bone is living tissue. It responds to the mechanical stress of exercise by remodelling, laying down new bone where it is needed. Weight-bearing and resistance exercise is one of the most powerful stimuli for this process. Inactivity, by contrast, accelerates bone loss.
A 2017 meta-analysis published in the Journal of Bone and Mineral Research found that resistance training programmes produced significant improvements in bone mineral density at the lumbar spine and femoral neck (hip) in postmenopausal women, two of the most clinically important sites for osteoporotic fracture.
A 2022 review in Osteoporosis International confirmed that progressive resistance training, performed two to three times per week, is one of the most effective non-pharmacological interventions for preserving bone density in older adults.
For bone health specifically, the most valuable exercises tend to be those that load the spine and hips.
- Squats and leg press: load the femur and spine
- Lunges (with light weight): great for hip and back strength and flexibility
- Step-ups: impact and loading through the hip
- Resistance band rows: load the thoracic spine and improve posture, which supports vertebral integrity
- Heel drops: a simple impact exercise for lower limb bone density
If you have been diagnosed with osteoporosis, it is important to take advice before starting a programme, as some exercises and positions carry more risk than others. A physiotherapist or chiropractor here at Sundial can help you find the right approach and it is almost always possible to do something safe and beneficial, even with a significant bone density diagnosis. Here’s our exercise sheet to help you.
Core Strength: Why It Matters
“Core strength” is one of those phrases that gets used a great deal, often to mean different things. In a clinical context, core strength refers to the ability of the muscles of the trunk (abdomen, lower back, hips, and pelvis) to work together to stabilise the spine and pelvis during movement.
Good core function is not about having a visible six-pack. It is about the deep, co-ordinated muscle activity that protects the spine during everyday activities like bending to pick something up, carrying shopping, getting up from a chair or walking on uneven ground.
As we age, this deep muscle co-ordination can deteriorate, particularly in people who have had periods of back pain, who have been inactive or who have had abdominal surgery. Rebuilding it is entirely achievable, but it requires targeted, progressive exercise rather than simply doing lots of sit-ups (which, for many people with back pain, are not the most helpful or appropriate exercise).
The best starting-point core exercises for most older adults are:
- Diaphragmatic breathing: reconnecting with the deepest layer of core activation; a foundation for everything else
- Pelvic tilts: a gentle introduction to lumbar control, lying on your back
- Dead bugs: controlled core activation without spinal loading
- Bird-dog: builds core stability and balance simultaneously
- Glute bridges: works the posterior chain (glutes and lower back) as a unit
- Side planks from the knees: lateral core strength, important for protecting the spine during rotation
A physiotherapist or chiropractor can assess which of these is appropriate for you, correct your technique and progress the programme at the right pace. Getting the foundation right matters far more than pushing ahead quickly. Here’s an exercise sheet to help you.
How to Get Started Safely: A Practical Guide for Over 50s
You do not need to do everything at once. The goal is to begin, and to build gradually.
Week one to two: Establish a baseline Start with two short sessions per week: 15 to 20 minutes is enough. Choose two or three simple bodyweight exercises from the lists above. Focus on technique rather than effort. The movements should feel manageable, not exhausting.
Week three to four: add a small challenge. Introduce one or two resistance band exercises. Increase the number of repetitions slightly or add a third exercise to each session.
Weeks five to eight: build consistency. By now, the habit matters most. Two sessions per week, consistently, over weeks and months, is what produces results. You are not training for a marathon, you are building a sustainable physical practice.
General guidance:
- Allow at least one day of rest between sessions
- Warm up gently beforehand: five minutes of gentle movement, not vigorous stretching
- Stop if you feel sharp or sudden pain: mild muscle fatigue is normal, pain is not
- Progress gradually: more resistance, more repetitions or more difficult exercise variations, one at a time
- Keep a simple log: it helps with motivation and with noticing progress
Simple Things You Can Do Today
Even before you start a formal programme, there are genuinely effective things you can do to begin building strength and supporting your bones and joints:
- Take the stairs (even 2 at a time) rather than the lift. Loading your legs with your own bodyweight counts
- Carry your shopping bags. Loaded carrying is functional strength training
- Stand up from a chair without using your arms. Ten repetitions of this is a legitimate squat exercise
- Walk on uneven ground. The South Downs, the shingle on Brighton beach, a hilly park: all challenge balance and lower limb strength
- Eat enough protein. This is essential for muscle maintenance; older adults need around 1.0–1.2g per kg of bodyweight daily; eggs, fish, meat, Greek yoghurt, pulses and tofu are all good sources
- Prioritise sleep. Muscle repair happens during sleep, not during exercise
Red Flags: When to Seek Advice Before Starting
Strength training is appropriate for the vast majority of adults, including older adults with existing health conditions. However, there are situations where a professional opinion before starting is wise:
Speak to your GP first if you have:
- Uncontrolled high blood pressure or a recent cardiac event
- A recent fracture, joint replacement or surgery
- Chest pain, breathlessness or dizziness during light exertion
- A diagnosis of osteoporosis that hasn’t yet been reviewed by a clinician
- New or unexplained pain that hasn’t been assessed
Seek urgent medical advice if you experience:
- Chest pain or tightness during or after exercise
- Sudden, severe pain anywhere, particularly the chest, back or abdomen
- Loss of bladder or bowel control alongside back pain
- Unexplained significant weight loss alongside new pain
- Severe dizziness or loss of consciousness
These are uncommon, but they matter. In most cases, the right response is not to avoid exercise: it’s to get the right guidance first.
When a Sundial Assessment Makes Good Sense
If you have existing back pain, joint pain, or bone density concerns or if you’ve been fairly inactive and want to start on the right footing, a professional assessment is genuinely worthwhile. Not because everyone needs treatment, but because understanding your starting point means you exercise more effectively and with more confidence.
At Sundial Clinics in Brighton, our physiotherapists and chiropractors regularly see patients who want to do exactly this: understand what’s going on with their body, know what to work on and start moving more safely. That is a completely valid reason to book an appointment and it’s a conversation we find genuinely useful to have.
A musculoskeletal assessment with our team can:
- Identify specific areas of muscle weakness or joint stiffness that affect how you move
- Assess core function and spinal stability
- Clarify whether existing pain needs managing before you increase activity
- Give you a personalised, appropriate starting programme
- Identify whether hands-on treatment like chiropractic care, physiotherapy, or massage might help alongside exercise
- Refer you to your GP or another specialist if we feel that’s the most appropriate next step
We are clear about one thing: physiotherapy and chiropractic care are not the right answer for every patient, and we will always tell you if we feel someone else is better placed to help. Our goal is to give you an accurate picture and a clear plan.
How Sundial Clinics Can Help
Sundial Clinics is a multidisciplinary clinic in Brighton offering chiropractic, physiotherapy and sports massage therapy. Our team works together across these disciplines, which means that if your back pain, joint pain or bone health needs a combined approach (for example, some hands-on treatment alongside a rehabilitation exercise programme), we can offer that in one place.
For people wanting to get stronger and more resilient as they age, we can certainly help.
- We will assess your movement, joint health, core strength and any pain
- Identify specific barriers to exercise, whether that’s hip stiffness, shoulder pain, knee instability or back pain
- Provide physiotherapy or chiropractic treatment where it is indicated
- Design and progress a home exercise programme suited to your goals and ability
- Offer sports massage to support recovery and reduce muscle tension
- Work alongside your GP, personal trainer or other healthcare providers
- Refer you on when a specialist opinion is needed
We see patients from Brighton, Hove and across the surrounding area.
To book an initial assessment, just click here. There’s no obligation: just a conversation about what you need and how we can help.
Frequently Asked Questions
Q: Am I really too old to start strength training? No. The research is unambiguous on this point. Muscle responds to training at any age and clinically significant improvements in strength, balance, bone density and function have been demonstrated in people well into their 80s and 90s. The best time to start is now, whatever your age.
Q: I have back pain. Will strength training make it worse? For the majority of people with chronic back pain, carefully selected strengthening exercises are part of the solution, not something to avoid. The key is starting with appropriate exercises for your specific situation which is where a chiropractic or physiotherapy assessment is helpful. Sharp or sudden pain during exercise is always a signal to stop and seek advice.
Q: Can strength training help with osteoarthritis in my knees or hips? Yes and the evidence is strong. NICE recommends exercise, including strengthening exercise, as a first-line treatment for knee and hip osteoarthritis. Stronger muscles support and protect joints, reducing pain and improving function over time. Starting gently and progressing gradually is important.
Q: I’ve been told I have osteoporosis. Is strength training safe for me? With appropriate guidance, yes. Resistance training is one of the most effective ways to slow bone density loss and in some cases improve it. Some exercises and positions carry more risk with osteoporosis, so professional advice before starting is worthwhile. We can help you find a safe and effective approach.
Q: What does “core strength” actually mean, and why does it matter for back pain? Core strength refers to the co-ordinated function of the deep muscles of the trunk and pelvis that stabilise the spine during movement. When these muscles are weak or poorly co-ordinated, the spine is less supported and back pain is more likely. Rebuilding core function through targeted, progressive exercise is one of the most clinically supported approaches to managing and preventing back pain.
Q: Do I need a gym? No. Many of the most effective exercises for bone health, core strength and joint support can be done at home with no equipment, or with an inexpensive resistance band. A gym can be motivating and provides more variety, but it is not necessary.
Q: How quickly will I notice a difference? Most people notice improved energy, reduced stiffness and a greater sense of physical capability within four to six weeks of consistent training. Meaningful strength gains typically appear within eight to twelve weeks. Bone density changes take longer (months rather than weeks) but they do occur with consistent effort.
Q: What if I’ve had a hip or knee replacement? Strength training is generally encouraged as part of long-term rehabilitation after joint replacement, once the post-operative recovery period is complete. Your surgical team will advise on timing. A physiotherapist can help you return to exercise safely and appropriately.
Q: I have shoulder pain: can I still strengthen my upper body? Often yes, with appropriate modifications. Upper body strengthening exercises can be adapted around shoulder pain and, in many cases, a targeted rehabilitation programme will actually help resolve the shoulder problem over time. A physiotherapy assessment will identify what’s appropriate at each stage of your recovery.
This article is intended as general health information and does not constitute medical advice. If you have specific health concerns, please consult your GP or a qualified healthcare professional.
About Matthew Bennett, Chiropractor Brighton
Matthew Bennett is the founder and principal chiropractor at Sundial Clinics Brighton, established in 1991. With over 35 years of clinical experience, Matthew qualified from the Anglo-European College of Chiropractic in 1987 and served as President of the British Chiropractic Association for four years. As a Fellow of the Royal College of Chiropractors and former team chiropractor for Brighton and Hove Albion FC and the British Alpine Ski Team, Matthew combines evidence-based chiropractic treatment with sports performance expertise. His authority in musculoskeletal health has been recognised through national media appearances, expert witness roles and contributions to professional publications. Matthew’s commitment to clinical excellence ensures patients receive the most effective chiropractic care in Brighton.
References
1. Fiatarone et al., New England Journal of Medicine (1994)
2. Momma et al., British Journal of Sports Medicine (2022)
3. Fransen et al., Cochrane Review (2015)
4. Watson et al., Journal of Bone and Mineral Research (2018)