SHOULD YOU LIFT WEIGHTS IN OLD AGE... The science behind lifting in your 60's & 70's.

If you're reading this, you will die within the next 100 years. FACT. Thanks for reading, we'll see you next w...

Only kidding, but not about the death bit. It comes to us all eventually, but is that a reason to let it happen? One thing we can be certain of is our bodies natural decline in strength, mobility & fitness as we go beyond 35. This also includes bone density, muscle mass & joint health. Whilst you can't completely stop this process (especially above 70), our bodies are like rewards on the Gregg's app, "use it or you lose it".

Firstly, we need to understand how the body declines through a process called sarcopenia. This natural decline is particularly important beyond the age of 65, when 30% of brits struggle walking, getting out of a chair or negotiating stairs. This process IS avoidable, despite the current attitude of 'it happens to us all' which has been adopted by most in the UK. That means the answer to, should you lift weights in old age, is a definite YES. But it doesn't have to be in a gym & there are a few caveats. The results, however, are undeniable on muscle mass & bone density, both leading to a 30% lower risk of death in trained individuals in their 60's & 70's! Here's how an untrained individual might look across their life:

Here's what a trained individual can expect:

At first glance the results are too clear, but on closer inspection of the 65-75 section, we can see a 35% increase in muscle mass in males who train, 22% in women. Also, a 20% bone density increase in males & 17% in females. But how do you achieve this? What should you prioritise & what should you avoid? Let's dive in!

Any exercise designed to put extra load or tension on your muscles & joints counts as resistance training. This means you could be wading through your local pool, walking with a heavy backpack or going for a bench press max. Essentially if you're using your muscles, you're benefitting. Training a few sets per week close to failure & eating a high protein diet are both an added bonus in terms of stimulating muscle mass & bone density retention. A certain amount of mobility & joint health will come as a result of this resistance work, however, mobility work such as Pilates or yoga are also incredibly beneficial, as well as aiding your ability to keep pushing in the gym without your range of motion affecting your lifts.

Caveat number 1 is patience! Whilst this all sounds great, in reality you will experience more setbacks, slower progress & lower recovery ability than your 25 or even 55 year old self. Knowing your limits will help you to nurse any small niggles correctly & avoid injury or overload. The second caveat is you will be aiming for maintenance here, it's almost impossible to gain significant muscle in old age. However, if maintenance means comfortably getting around, adding years onto your life & feeling good then it's worth it right?

Whether or not you should avoid certain things is a subjective thing, we all have different areas of weakness. However here are a few golden rules that should keep you comfortable in your training & avoid unnecessary risks:

1. Avoid exercises putting lots of pressure on your knees or hips (e.g. single leg squat movements or leg extensions)

2. Avoid high weights on lower back related exercises (e.g. conventional deadlifts or back extensions)

3. Avoid intense plyometric work or road running, particularly if you struggle with arthritis (lower intensity is good, just don't push too hard)

This is a complex topic so drop us a message if you want some help or advice to get started. You'll be dominating your local padel club in no time!

Elliot Hutchinson // 25.05.2025

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