Most of us know exercise becomes more important as we get older. We make time for a daily walk, spend hours in the garden or keep busy chasing after the grandchildren, believing that simply staying active is enough to protect our health.

While all of those things have their place, one of Australia’s leading personal trainers believes there’s one type of exercise many older Australians are overlooking, and it could be one of the best investments they make for their future.

According to award-winning personal trainer Shawn Maftounian, strength training isn’t about building bigger muscles or lifting heavy weights. Instead, it’s one of the most effective ways to preserve independence, prevent falls and continue doing the everyday tasks that allow us to live life on our own terms.

“Strength training is one of the closest things we have to a ‘medicine’ for healthy ageing,” Maftounian said.

“After the age of 30, we naturally begin losing muscle mass, strength and bone density, and that process accelerates as we get older unless we actively do something about it.”

For adults over 60, he says the goal isn’t achieving the physique of a bodybuilder, it’s maintaining the strength to get up from a chair without assistance, carry shopping bags, climb stairs, play with grandchildren and remain independent for as long as possible.

“I often tell people that we don’t stop exercising because we get old, we get old because we stop moving.”

It’s advice that comes at a time when falls remain one of the leading causes of injury and hospitalisation for older Australians. While many people assume poor balance is the main culprit, Maftounian says the issue often comes down to something much simpler.

“Most falls don’t happen because someone suddenly loses balance, they happen because they no longer have the strength to recover when they lose it.”

Strength training builds the muscles around the hips, legs and core while also improving coordination, reaction time and confidence in movement. Together, those changes can make the difference between stumbling and recovering, or suffering a fall.

Many older Australians rely almost exclusively on walking to stay fit, and while Maftounian says it’s one of the best habits you can have, he doesn’t believe it should be your only form of exercise.

“Walking is fantastic and I encourage everyone to do it. However, walking alone doesn’t do enough to maintain muscle mass, bone density or strength as we age.”

Instead, he recommends combining regular walks with two or three strength sessions each week, alongside balance exercises and flexibility or mobility work.

“Those four pillars together provide far greater protection than walking alone.”

As our bodies change, so too should the way we exercise. Rather than trying to push harder every year, Maftounian believes the focus should shift towards maintaining the physical capabilities that allow us to enjoy life.

“As we age, the goal shifts from performance to longevity. Instead of asking, ‘How fit can I become?’, we should ask, ‘How capable do I want to be at 80?'”
That means making strength, balance, cardiovascular fitness, mobility and recovery priorities rather than afterthoughts.

One of the biggest mistakes he sees is older adults doing less because they’re worried about getting injured.

“The biggest mistake is doing too little because they’re afraid they’ll get injured. Ironically, becoming weaker is one of the greatest injury risks there is.”

He also sees many people relying solely on walking, avoiding strength training altogether, exercising inconsistently or following generic online workouts that aren’t suited to their needs.

“The best exercise program is one that’s personalised, progressive and sustainable.”

For anyone who thinks they’ve left it too late to start, Maftounian has some reassuring news.

“Absolutely not.”

“I’ve worked with clients in their 60s, 70s and even 80s who became significantly stronger than they ever imagined possible.”

Research consistently shows older adults can still build muscle, improve bone density, increase balance and regain functional strength, even when starting later in life. The key, he says, is beginning at your current fitness level and progressing gradually, particularly if you’re living with arthritis, osteoporosis, diabetes, heart disease or previous injuries.

The good news is you don’t need to spend hours in a gym to see results. Maftounian recommends aiming for two or three strength sessions each week, walking most days for 20 to 40 minutes, incorporating balance exercises a few times a week, spending even 10 minutes a day on stretching or mobility, and finding an enjoyable activity such as swimming, dancing, gardening or golf.

“Consistency beats intensity every time.”

Perhaps the biggest reward, however, has nothing to do with fitness at all.

“This is the part people don’t talk about enough,” he said.

“I’ve seen clients regain confidence after believing their best years were behind them. I’ve watched grandparents tell me they can finally get down on the floor to play with their grandchildren again. I’ve seen clients reduce chronic pain, improve blood sugar control, lower blood pressure, sleep better, improve posture and simply enjoy life more.”

“Strength gives people far more than muscle, it gives them independence.”

For those who feel intimidated by the idea of joining a gym, Maftounian encourages starting with simple functional exercises at home, such as sitting and standing from a chair, wall push-ups, calf raises, step-ups or bodyweight squats.

“The biggest step isn’t joining a gym, it’s simply starting.”

His final message is one worth remembering.

“Never underestimate the power of strength training. Muscle is one of the greatest predictors of independence as we age.”

“Don’t let age define what’s possible. I’ve seen people in their seventies become stronger, healthier and more confident than they were twenty years earlier. The human body is remarkably adaptable when we give it the opportunity.”

“Healthy ageing isn’t about adding years to your life, it’s about adding life to your years.”

To learn more about Shawn Maftounian and Prestige Personalised Training, visit his website

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.