Over 55? Why Getting Stronger Might Be More Important Than You Think
By Robyn Truluck | MSK Sports & Exercise Therapist
Drawing on clinical experience working with adults aged 55 and over, across varying levels of physical fitness, mobility and musculoskeletal health.
"I walk every day, so why do my knees still hurt?"
It's a question, or variation of one, that I regularly encounter in clinical practice. Many of the adults over 55 I work with consider themselves reasonably active, yet still experience joint discomfort, stiffness or difficulties with movements they once found straightforward.
As we age, our bodies naturally change, influencing how we move and perform everyday activities. While some changes are unavoidable, others can be influenced by how active we remain and how we challenge our bodies. Exercise after 55 shouldn't simply be about keeping fit; it should be about maintaining the strength, mobility and confidence to continue enjoying everyday life.
What Happens to Our Bodies as We Age?
One of the most significant changes associated with ageing is the gradual reduction in muscle mass and strength. Bone density can also decrease, increasing the risk of fractures, particularly in those who develop osteoporosis.
For women, menopause introduces additional considerations, with declining oestrogen levels accelerating bone loss. This deserves a conversation of its own, so we'll explore menopause and its relationship with exercise in a future article.
Our movement patterns can also gradually change. Take something as familiar as a squat. Over time, discomfort, stiffness or reduced confidence may lead someone to avoid deeper positions or unconsciously adapt how they move. Although these adaptations aren't necessarily wrong, repeatedly avoiding certain movements can reduce opportunities to maintain strength and control through those ranges. The goal isn't for everyone to move identically, but to understand their individual limitations and explore how appropriate exercise might help.
Are We Being Too Cautious About Exercise?
Exercise later in life is often associated with walking, gentle stretching and avoiding strenuous activities. While these have their place, modern research supports a much broader approach.
Extensive research has demonstrated that progressive resistance training can improve muscle strength and physical function in older adults, including those beginning structured exercise later in life. Similarly, NICE recommends tailored strengthening and aerobic exercise for people with osteoarthritis, recognising that regular, appropriate exercise can improve pain and physical function.
Age alone shouldn't determine whether someone can lift weights or challenge their body. What matters is selecting an appropriate starting point and progressing according to individual ability.
What Should Training After 55 Look Like?
Effective training should ideally challenge multiple spects of physical fitness rather than focusing on one activity alone.
Mobility and bodyweight training can help develop functional movement, strength and confidence. Exercises such as squats, sit-to-stands and reaching movements can be adapted to individual ability, with even simple movements providing a meaningful challenge.
Strength and resistance training helps maintain muscle strength and physical function. Whether using dumbbells, machines, resistance bands or bodyweight, the principle remains the same: muscles need sufficient challenge to adapt. This doesn't mean immediately lifting heavy weights, but remaining with very light exercises indefinitely may limit progress.
Cardiovascular exercise, including walking, swimming and cycling, supports heart health and endurance. Balance and coordination training can help maintain stability and confidence during everyday activities. For suitable individuals, appropriately progressed impact exercise may also benefit bone health. Together, these approaches provide a more complete foundation for long-term physical wellbeing.
Walking Is Excellent, But Is It Enough?
Walking is accessible, beneficial and absolutely counts as physical activity. However, walking alone may not provide enough resistance to maintain strength across all major muscle groups or challenge balance and movement in different ways.
UK physical activity guidelines recommend muscle-strengthening activities on at least two days per week, alongside regular aerobic activity. Balance activities are also recommended for older adults. Rather than replacing walking, strength and balance training should complement it.
Training for the Future
Exercise after 55 isn't about comparing yourself with younger people. It's about maintaining the physical capabilities that allow you to continue enjoying life, whether that's lifting weights, climbing stairs, carrying shopping or getting up from the floor comfortably.
Progress requires patience, consistency and appropriate guidance. As a Sports & Exercise Therapist and Personal Trainer, I believe we should focus less on what people supposedly cannot do because of their age and more on what they could achieve with the right approach.
The goal isn't to train like you're 25 again. It's to build and maintain a body that supports the life you want to live.
References & Further Reading
UK Chief Medical Officers (updated 2026). UK Chief Medical Officers' Physical Activity Guidelines. Read government guidance
Liu, C. J. & Latham, N. K. (2009). Progressive Resistance Strength Training for Improving Physical Function in Older Adults. Cochrane Database of Systematic Reviews. Read Cochrane review
National Institute for Health and Care Excellence (2022). Osteoarthritis in Over 16s: Diagnosis and Management (NG226). Read NICE recommendations
National Institute for Health and Care Excellence (updated 2024). Menopause: Identification and Management (NG23). Read NICE recommendations
Royal Osteoporosis Society (reviewed 2026). Exercise for Bones. Read bone-health guidance
