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Why Everyone Over 70 Should Start Strength Training, And How To Begin Today

If you’re over 70 and haven’t discovered the magic of strength training yet, I’m here to tell you, now is your time. This isn’t about lifting massive weights or spending hours in a gym. It’s about moving better, feeling stronger, and staying independent for as long as possible. Because the truth is, the longer we wait to build muscle, the harder life gets , and the more risks we take with our health.


The Silent Risks of Doing Nothing


As we age, we naturally lose muscle mass and bone density. That’s called sarcopenia and osteopenia/osteoporosis, and it’s happening whether we notice or not.


  • Falls become more common.

  • Bones become more fragile.

  • Simple tasks like standing from a chair, climbing stairs, or carrying shopping can become exhausting or even dangerous.

In the UK, 1 in 3 adults over 65 falls every year. And most hip fractures, which can be life altering, happen because of low bone density and weak muscles.

But here’s the good news: Strength training can change that.


What Strength Training Really Means


Strength training doesn’t have to be pumping iron in a sweaty gym, it can simply be...


  • Lifting things (your own bodyweight, tins of beans, dumbbells)

  • Standing up and sitting down with control

  • Moving your joints through a full range of motion

  • Training balance, posture, and mobility alongside strength


You can do all of this at home, in your chair, or at your local park. And you can start today.


My Tips for Getting Started at Home


I’ve spent 20+ years helping adults of all ages build confidence and strength, and here’s what I recommend if you're just getting started:


1. Start with Seated Exercises

If balance or mobility is an issue, seated workouts are perfect.

It’s gentle, fun, and designed especially for beginners.


2. Use What You’ve Got

No dumbbells? Grab soup cans, water bottles, or even a rolled-up towel. The goal is to get your muscles working, resistance is resistance!


3. Focus on Consistency

Just 10–20 minutes, 2–3 times a week is enough to see changes. The key is to stick with it.


4. Prioritise Form Over Intensity

Move slowly and with control. It’s not about speed, it’s about quality.


5. Get Support and Stay Accountable

Join a community, message a friend, or better yet, train with me online…


Ready for the Next Step? Join My Fit With Frank Academy 💪

If you want guidance, support, and a library of workouts designed for YOU, check out the FWF Academy — my online fitness club for adults over 40 who want to get fit and feel amazing without the pressure of a traditional gym.


💻 Access from home

🧘‍♀️ All levels welcome

🎥 On-demand sessions, new challenges every month

👋 Community and coaching included



🎧 Listen To Pod


Inspired by a Beautiful YouTube Series

This blog was inspired by a powerful story we recently saw on YouTube — a daughter helping her elderly parents get into strength training for the first time. It reminded me why this mission matters so much.

Seeing older adults smile, lift weights, and reclaim their confidence? It never gets old.

You can watch the video here: Watch it on YouTube


And big shoutout to Bailey Greetham, the UK based instructor we mention in podcast. He’s doing amazing work supporting this generation.📲 Follow Bailey on Instagram here


In Summary

You are not too old. You can get stronger.And your future self will thank you for every rep you start doing today.

So let’s pick up the (metaphorical or actual) weights and show the world what 70, 80, 90 and beyond really looks like 💪


Here for you, always,


Frank

your Personal Trainer / Older Adult Ambassador

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