Getting Strong IS for Older People Too

Getting Strong IS for Older People Too

This week at Compass Physio we get to the bottom of the question

“Should I do Strength Training as I get Older”

Retirement can be an exciting time with the opportunity to create new routines and activities that you have never done before.

It’s a fact that

As our muscle mass goes DOWN our risk of falls and fractures goes UP

  • From age 30 we lose 3-5% of muscle every year

We need to take steps to reduce the progression of this.

The Problem is:


1 n 4 women

1 in 3 men

DO strengthening and balance activities twice a week as recommended

For those over 60 common activities such as gentle walking and gardening don’t strengthen our muscles and bones enough to make us strong

Many of us overlook everyday opportunities to strengthen our muscles.

These can be as simple as:

Carrying the shopping

Cleaning the car

Sit to Stand repeatedly

Trying to incorporate those into your daily routine to feel the benefits.

Other more challenging activities can include

  • Nordic Walking
  • Dancing
  • Racquet Sports

The Target is to perform TWICE A WEEK strength or balance exercises

The Benefits are

  • Reducing risk of falls
  • Improved mood
  • Improved sleep patterns
  • Benefit to for your overall health and wellbeing.

Here’s some Tips on Getting Started:

  • Find something you enjoy so that you’ll keep going
  • Set goals for yourself – big or small – to keep you motivated
  • Start slowly and gradually build up
  • It’s ok to ache but if pain persists, ease back and go slower.

Home based Exercises to get you started

  • Toe Raises
  • Single Leg Stand
  • Heel Toe Standing
  • Heel Toe Walking
  • Sit to Stand
  • Seated Shoulder Press
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To find out how Compass Physio can help, call 0419847545 (this number covers all clinics), click here to book online or download our free information booklet. You can also email any questions to

Paddy Mulligan MISCP
Chartered Physiotherapist
Compass Physio