💪 How to Get Stronger At Any Age - Even If You're A Complete Beginner
- Frank Sinclair
- Sep 24
- 3 min read
Think you're too old? Too stiff? or your fitness ship has sailed away for good? Think again my friend 'cos I'm about to prove that YOU CAN GET STRONG AT ANY AGE and this blog will explain everything you need to know to get started and start seeing real (life changing) results in your 40s, 50s, 60s, 70s and beyond!
Before we dive into the 'HOW' let's understand the 'WHY' and a recent bit of research that (I hope) will help convince you to at least give it a try...
🧠 Key Study: Heavy Resistance Training in Older Adults (Tøien et al., 2025)
What They Did:
Researchers looked at adults around retirement age who followed a heavy resistance training programme.
What They Found:
Strength improved significantly — even in people who had never lifted before.
Gains came from both stronger muscles and better coordination
Significant improvements with everyday activities like standing up from a chair, climbing stairs, walking.
The study showed that age is not a barrier — your body still adapts when you give it the right stimulus.
⚠️ What Happens If You Don’t Make Our Muscles Stronger After 50
Skipping strength training has real consequences as you age. Here are the big risks:
Muscle Loss (Sarcopenia): After 30, we naturally lose 3–8% of muscle per decade.
Weaker Bones: No weight-bearing exercise = lower bone density = higher fracture risk.
Loss of Independence: Everyday tasks (carrying shopping, getting off the floor, opening jars) get harder.
Falls & Injuries: Weaker muscles and poorer balance mean higher fall risk and slower recovery.
Slower Metabolism: Less muscle mass = fewer calories burned at rest, leading to easier fat gain.
Lower Confidence: Feeling physically weaker often knocks self-belief and independence.
✅ Key Takeaway
You’re never too old to start, and even heavy strength training can be safe and effective in your 50s, 60s, and beyond, as long as you progress gradually and focus on good technique.
The biggest risk isn’t lifting weights, it’s not lifting them.
'Okay, Frank, I'm sold but tell HOW mate'
Well, I'm glad you asked...
Fortunately for you I have spent this week sitting chatting to myself in front of a camera for my YouTube Channel and also (more enjoyably I will say) discussing this very topic with my great friend, fellow old-school PT and 'Queen Of The North' Katie Bulmer-Cooke for this weeks Voice Of Fitness Reason Podcast.
🎥 Watch My Quick Guide To Getting Stronger Over 40+
🎧 Listen To Our Podcast Episode:
Getting stronger is all about something called 'Progressive Overload' and ultimately lifting something heavy, lifting it well, and finding ways to progress yourself gradually over time.
Sounds complex?
🔟 Try my simple 'Rule Of 10' Method
Step 1: Choose an exercise you know how to do (Squat / Bicep Curl / Deadlift, anything)
Step 2: Complete 10 repetitions of said exercise using a weight you can perform, slowly, with good technique
Step 3: When this feels easy, pick up a heavier weight and keep trying until you can do 10 repetitions, slowly, with good technique
Rinse and repeat this every week, every month, every year.
Sound simple?
On paper, yes getting stronger really is this simple, but be prepared that progress takes time, so you will need to be patient with yourself, not push it too quickly, and remain focussed on the goal at hand, but you will improve, and who knows if you stick at it long enough maybe you could also Join The 100kg Lifting Club With The Muscle Mums or Get So Strong You Outgrow Your Dumbbells Like Granny T but ultimately the sky is the limit.
You just have to START!
🆘 Need help?
When you're ready to take it further check out my FWF Academy where I share all my workouts and programmes to help you start tracking your progress and seeing and feeling results all year round.
🫵🏻 You Can Do It!
Whoever you are and whatever stage of life you are in right now, please know you have the power to get stronger and improve your quality of life today AND tomorrow too.
Any questions?
COMMENT BELOW and I'll be more than happy to help!
Let's get lifting :)
FRANK
your Personal Trainer / Strongman Wannabe
Comments