Strength training for seniors · BGC
Get stronger at any age.
Muscle is what keeps you independent: up the stairs, off the floor, steady on your feet. It's never too late to build it, and at TLC every rep is coached and scaled to you.
What the research says
Why strength matters more as you age.
3–8%
Muscle lost every decade
After 30, adults lose about 3 to 8% of their muscle every ten years, and the loss speeds up after 60. Strength training is the best way to slow it down.1
+174%
Strength gained at 90
Frail 90-year-olds did 8 weeks of heavy strength training. On average they nearly tripled their leg strength and walked 48% faster.2
23%
Fewer falls
Across 108 trials and more than 23,000 older adults, exercise cut the rate of falls by about a quarter. Balance and strength work had the strongest evidence.3
Strength is a vital sign
Stronger people live longer.
- 01
Grip strength predicts health
In a study of nearly 140,000 adults in 17 countries, every 5 kg drop in grip strength meant a 16% higher risk of death from any cause, and a higher risk of heart attack and stroke.4
- 02
A little lifting goes a long way
People who do muscle-strengthening exercise have about a 15% lower risk of early death and lower rates of heart disease, cancer and diabetes. The biggest benefit showed up at just 30 to 60 minutes a week.5
- 03
What the WHO recommends
Adults 65 and over should do muscle strengthening on at least two days a week, plus balance and strength activities on three or more days to prevent falls.6
- 04
Stronger bones too
Heavy, coached lifting improved bone density in women in their 60s with low bone mass.7 Read more on our strength training for women page.
Strength for real life
What you'll get better at.
Getting up and down
Out of a chair, off the floor, in and out of the car. We train squats and hinges so these stay easy.
Carrying and climbing
Groceries, luggage, grandkids and stairs. Carries, step-ups and pulls build the strength you use every day.
Staying steady
Balance, single-leg work and faster movements help you catch yourself before a slip becomes a fall.
How we train you
Coached, scaled and built up slowly.
STRONG classes
Monday, Wednesday and Friday. A coach on every rep, with weights and movements set for you. You train alongside people of all ages on the same program, scaled to your level.
Personal training
Prefer one-on-one to start? Train with our founders, Trever or Rache, for 30 to 60 minutes. See personal training.
Gym and recovery
An 8th-floor gym for extra sessions, outdoor turf for walking and carries, and a sauna and recovery zone to unwind.
How to start.
- 01Book a free consult
Book a free consult
Tell us about your health, any injuries or joint replacements, and what you want to be able to do. If your doctor has given you limits, bring them.
- 02
Start with classes or one-on-one
Join STRONG classes with A Week of Complete, or start with personal training if you'd like more attention at first.
- 03
Train two or three times a week
Start light, learn the movements, and add weight as you get stronger. Most people feel the difference in a few weeks.
Questions about starting later in life.
Anything else? Message us on WhatsApp.
Am I too old to start strength training?
No. Research shows people gain strength at any age, even in their 90s. In one study, frail 90-year-olds nearly tripled their leg strength in 8 weeks. We start light and build up slowly.
Is lifting weights safe for seniors?
For most older adults, yes, when it's coached and built up gradually. Every TLC session is coached, and your coach picks weights and movements that suit you. Check with your doctor first if you have a health condition.
I have arthritis, a bad back or a joint replacement. Can I still train?
Usually, yes. Strength training often helps joints by building the muscle around them. Get your doctor's okay, tell your coach about your condition and any limits, and we'll adjust the exercises for you.
Do I need to be fit before I start?
No. Most people start where they are. Your coach will scale every movement, from the weight to the range of motion, so you can build up safely.
Should I join classes or start with personal training?
Either works. STRONG classes are coached and scaled for every level. If you'd like more attention at first, start with personal training with Trever or Rache, then move into classes.
How often should older adults strength train?
The WHO recommends muscle strengthening on at least two days a week for adults 65 and over, plus balance and strength work on three or more days. At TLC, two or three STRONG sessions a week is a great start.
Will strength training help with balance and falls?
Yes. Exercise programmes that include balance and strength reduce the rate of falls by about a quarter. We include single-leg, balance and stepping work in our training.
Sources
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care, 2004. Article
- Fiatarone MA et al. High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA, 1990. PubMed
- Sherrington C et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 2019. PubMed
- Leong DP et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 2015. Summary
- Momma H et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med, 2022. Article
- World Health Organization. Guidelines on physical activity and sedentary behaviour, 2020. Summary
- Watson SL et al. The LIFTMOR randomized controlled trial. J Bone Miner Res, 2018. Article
This page is general information, not medical advice. If you have a heart condition, high blood pressure, a joint replacement or another health condition, check with your doctor before you start and tell your coach on day one.
It's not too late to start.
Book a free consult and we'll plan your first sessions around you.