Here is a number worth sitting with: the average adult loses roughly one-third of their muscle mass over a lifetime. The decline begins slowly in your 30s and 40s – between three and six per cent per decade – and then accelerates sharply after 60.
That matters because declining leg strength is one of the strongest predictors of falls, fractures, loss of independence and, according to published research, mortality in older adults. The strength in your legs determines whether you can climb stairs safely, get out of a chair without help, walk confidently on uneven ground and recover your balance when you stumble.
The encouraging news – and it is genuinely encouraging – is that the research on how to preserve and even rebuild that strength has become increasingly clear, and the latest findings may change what you think you know about how hard older adults should be training.
A landmark study from the University of Denmark, published in BMJ Open Sport and Exercise Medicine, followed 451 adults at retirement age who were divided into three groups: one doing heavy resistance training three times a week, one doing moderate intensity training, and a control group continuing their usual activities.
Researchers measured muscle strength, fat levels and bone density at the start, then again after one, two and four years.
The results were striking. Those in the heavy weights group maintained their leg strength over the entire four-year period. Those in the moderate intensity and control groups lost strength progressively over time.
“We showed that in a group of well-functioning older adults around retirement age, one year of heavy resistance training may induce long-lasting beneficial effects by preserving muscle function,” the researchers reported. “This study provides evidence that resistance training with heavy loads at retirement age can have long-term effects over several years.”
One year of training. Four years of preserved strength. That is an extraordinary return on investment.
If the Danish study established that heavy lifting works for older adults, a major 2025 review from Norwegian researchers has now established that it is also safe – even for people with chronic illness.
The review analysed data from multiple studies and found that heavy lifting and the one-rep max – lifting the maximum weight you can manage with good form for a single repetition – are safe for both healthy older adults and those with chronic conditions.
The researchers found that adding a one-rep max into a regular exercise program can help reverse age-related decline in muscle mass and function in older adults, with particular benefits to leg and feet muscles.
This is important because traditional advice for older adults has been to choose lighter weights and perform more repetitions with strength and resistance training. The emerging evidence suggests that heavier loads, properly supervised, produce significantly better results for preserving the kind of functional strength that keeps people independent.
Despite convincing evidence emerging over three decades that strength training can substantially improve maximal strength, rate of force development and power – contributing to improved health, physical performance and fall prevention – it appears that it has not fully arrived at older adults’ doorsteps.
In other words, the science is settled. The problem is that not enough older Australians know about it – or believe it applies to them.
The word “heavy” is where many people switch off, and understandably so. It conjures images of young gym-goers straining under enormous barbells, which is not what this research is describing.
In the context of these studies, heavy resistance training means working at around 70 to 85 per cent of the maximum weight you can lift for a single repetition. In practical terms, that means choosing a weight that allows you to complete six to ten repetitions with good form, where the last two or three feel genuinely challenging. If you can comfortably do 15 repetitions, the weight is too light to produce the adaptations the research describes.
The Danish study used exercise machines – leg presses, chest presses, seated rows and leg curls – which provide a controlled, supported environment that is considerably safer than free weights for people who are new to strength training.
Not everyone has access to a gym or wants to join one. Exercise Physiologist Luke Rabone from Restart Exercise Physiology recommends several exercises that can be done at home with no equipment.
Single-leg stance: Stand near a wall or sturdy chair for support. Shift your weight onto one foot and lift the other slightly off the ground. Hold for 20 to 30 seconds, then switch sides. If you can hold for 45 seconds, try turning your head left to right. If you can manage that, try closing your eyes — but only with support nearby.
Standing marches: Stand tall with feet hip-width apart. Lift one knee toward hip height, lower with control and alternate sides. Complete 20 marches. Every time one foot leaves the ground, the standing leg must work harder to keep you stable.
Timed sit-to-stand: Using a chair with a straight back and no armrests, cross your arms, keep your feet flat and stand fully upright from a seated position. Have someone time how many you can do in 30 seconds. This is one of the most effective lower body strength exercises available and requires nothing but a chair.
Side-stepping: Something as simple as stepping sideways over a line on the kitchen tiles challenges balance and hip stability. Gradually increase the distance over time or introduce small hurdles for added difficulty.
Heel-to-toe walks: Place one foot directly in front of the other, touching heel to toe with each step. Walk slowly for 10 to 15 steps, turn around and repeat. This narrows your base of support and forces the body to maintain alignment.
“The importance of doing any such balance exercises is to have support at hand, whether in the shape of a stable and solid object or a loved one to keep a close eye on you,” Rabone advises.
The evidence from both the landmark Danish trial and the 2025 Norwegian review points in the same direction: heavy resistance training – properly supervised, progressively loaded and done consistently – is one of the most powerful things older Australians can do to preserve independence, prevent falls and maintain quality of life.
It is safe. It works. And the benefits last years beyond the training period itself.
If you are in your 60s, 70s or even 80s and have never lifted weights, it is not too late. Speak to your GP, seek guidance from an exercise physiologist or qualified personal trainer, and start with what you can manage. The research says your legs — and your future self — will thank you.
This article is general in nature and does not take into account your personal health requirements or existing medical conditions. Consult your doctor before starting any new exercise program.
This guide was originally published in 2024 and has been fully updated for 2026 with new research findings.
Comments 0
Join the conversation. Comments are reviewed before they appear.
Be the first to comment.
Join the conversation
Tell us who you are to post a comment. We'll remember you next time.