Why strength training matters after 60
When most people think about staying healthy as they get older, walking is often the first thing that comes to mind.
Walking is fantastic.
But there’s another form of movement that becomes increasingly important as we age:
Strength training.
Not because everyone over 60 needs to become a weightlifter.
Because maintaining strength helps us maintain our capacity to live the life we want.
What happens to our muscles as we get older?
Changes in muscle mass, muscle strength and physical function are a normal part of ageing.
The age related decline in muscle strength and function is often discussed in connection with sarcopenia, a condition characterised by progressive loss of skeletal muscle strength, mass and function.
The important part is that age related decline is not the same thing as saying nothing can be done about it.
Our muscles remain responsive to exercise.
Research examining resistance training in older adults has repeatedly shown improvements in muscle strength and physical function.
That includes things that matter outside the gym, such as walking ability and the ability to stand up from a chair.
In other words, you are never exercising just for the exercise.
You are training your body for life.
Strength training after 60 isn't just about building muscle
There can sometimes be an assumption that strength training is about aesthetics or lifting increasingly heavy weights.
For an older adult, the benefits can be much more practical.
Strength contributes to your ability to:
Get out of a chair confidently.
Get down onto the floor and back up.
Carry groceries.
Climb stairs.
Garden.
Walk further.
Travel.
Pick up a grandchild.
Maintain your independence.
These are the outcomes that matter.
What do Australia's guidelines recommend?
Australia updated its 24 hour movement guidelines for adults and older adults in 2026.
For Australians aged 65 and over, the recommendations include:
30 minutes or more of moderate to vigorous physical activity on most days.
Muscle strengthening activities involving the major muscle groups on at least 2 days per week.
Functional activities targeting mobility, balance and coordination on at least 3 days per week.
Several hours of light physical activity throughout the day.
It is an important distinction.
Being active is important, but walking and general activity alone don't necessarily provide the same muscular challenge as progressive resistance exercise.
Our bodies need a reason to maintain strength.
What counts as strength training?
Strength training can take many forms.
It might include:
Weights.
Dumbbells.
Resistance bands.
Reformer resistance.
Squats and sit to stands.
Step ups.
Pushing and pulling movements.
Carrying exercises.
Other exercises where your muscles gradually work against increasing resistance.
The appropriate starting point will be different for everybody.
Someone who hasn't exercised for several years shouldn't necessarily train the same way as someone who has exercised consistently for decades.
That's why progression matters.
Start at the level your body can currently manage and gradually increase the challenge as you become stronger and more confident.
Can people really become stronger after 60?
Yes.
A growing body of research supports resistance training for older adults.
Systematic reviews have found improvements in measures of muscle strength and physical function following resistance training, including leg strength, walking speed and tests involving standing up and moving.
The goal shouldn't be to try to turn back the clock.
It should be to give your body the best possible opportunity to remain strong and capable as the years go by.
This is why Active Aging is about more than Pilates
At Redefine Reformer, we love Pilates.
But we also recognise that people over 60 benefit from a combination of different types of movement.
That's why our Active Aging program incorporates Reformer Pilates alongside dedicated strength work and other forms of movement.
Our Strength Circuits progressively introduce resistance exercises designed to build strength in a supportive group environment.
Reformer classes allow us to work on strength, control and mobility.
Other classes can challenge balance, coordination and flexibility.
Together, they allow us to train more of the physical qualities that help us stay capable as we age.
You don't need to be strong before you start
This might be the most important point.
You don't have to “get fit first”.
You don't have to know how to use the equipment.
And you certainly don't need to keep up with somebody who has been exercising for years.
Your starting point is simply your starting point.
A good exercise program meets you there and gradually moves you forward.
Because strength training after 60 isn't really about becoming a gym person.
It's about keeping your options open.
The option to travel.
To garden.
To play with the grandkids.
To get off the floor.
To carry your own bags.
To keep moving confidently.
And to keep doing as much as possible for yourself, for as long as possible.
That is what we're training for.
Want to see where to start?
If you're interested in Active Aging but aren't sure which class is right for you, speak with our team.
We can talk through where you're currently at and help you find an appropriate place to begin.
References
Australian Government Department of Health, Disability and Ageing. Australian 24 Hour Movement Guidelines for Adults and Older Adults, updated 2026.
World Health Organization. Guidelines on Physical Activity and Sedentary Behaviour.
Shen Y et al. Effects of resistance training in healthy older people with sarcopenia: systematic review and meta analysis of randomised controlled trials. European Review of Aging and Physical Activity.
Systematic review evidence examining resistance training, muscular strength and functional performance in older adults with sarcopenia.
General information only. People with health conditions, injuries or concerns about starting exercise should discuss appropriate activity with their doctor or relevant health professional.