Staying Strong as You Age: What Every Older Adult Should Know
As we age, staying active becomes one of the most important things we can do to maintain our health, independence, and overall quality of life. While many older adults are familiar with the benefits of walking or swimming, there’s another essential type of exercise that often gets overlooked: muscle strengthening exercise (MSE).
At Pursuit Physiotherapy, we believe that everyone—regardless of age—deserves to feel strong, confident, and capable in their daily lives. That’s why we’re shining a spotlight on MSE and why it’s a game-changer for older adults, especially those living in retirement communities.
What is Muscle Strengthening Exercise (MSE)?
muscle strengthening exercises, also known as strength training, resistance training, or weight training, includes exercises that improve muscle function by working against resistance. This can be done with:
Bodyweight (e.g. push-ups, squats)
Resistance bands
Free weights (dumbbells or kettlebells)
Resistance machines
Each method can be adapted to your individual abilities and health needs—and that’s where our team at Pursuit Physiotherapy comes in.
Exercise with resistance bands for seniors.
Why is Muscle Strengthening So Important for Older Adults?
Muscle strengthening isn’t just for athletes or gym-goers—it’s a critical part of healthy aging. Regular muscle strengthening can:
Improve muscle strength, power, and endurance
Help prevent falls and maintain balance
Support bone health and combat osteoporosis
Preserve independence with daily activities
Enhance brain health and reduce cognitive decline
Aid in managing chronic conditions like diabetes, arthritis, and frailty
Improve mental health, body composition, and overall well-being
In fact, muscle strengthening exercises has been shown to lower the risk of all-cause mortality—meaning, it can literally help you live longer and better.
The Problem: Not Enough Older Adults Are Doing Muscle Strengthening Exercise
Despite all these benefits, 70–90% of adults worldwide don’t meet the recommended levels of strength training. Older adults are even less likely to participate, often due to uncertainty, lack of access, or fear of injury.
But with the right guidance and support, muscle strengthening exercises are safe, effective, and incredibly empowering—no matter your age or fitness level.
Using free weights can also improve muscle function.
How Much is Enough?
At Pursuit Physiotherapy, we specialize in working with older adults to create personalized, safe, and effective strength-training programs. Whether you’re recovering from an injury, managing a chronic condition, or simply looking to stay active, we’re here to support you.
We also collaborate with local retirement communities to offer on-site group classes, individual sessions, and educational workshops—making it easier than ever to get started with strength training in a familiar and supportive environment.
It’s never too late to build strength, confidence, and resilience. Incorporating muscle strengthening exercise into your weekly routine can help you stay active, independent, and thriving well into your golden years.
REFERENCE
Siqueira, V. A. A. A., et al. (2025). Infographic. Muscle-strengthening exercise for older adults: A critical strategy for maintaining health and independence . British Journal of Sports Medicine, 59(2). https://doi.org/10.1136/bjsports-2024-109204