At Four Oaks Physio, we regularly witness the remarkable benefits that safe, structured strength training brings to older adults. A recent story shared in the media highlighted two parents in their 80s who learned to deadlift — a movement many associate with athletes — and saw dramatic improvements in their strength, balance, confidence, and overall wellbeing.
Their progress reflects a powerful truth supported by decades of research: you are never too old to get stronger.
Why Strength Training Matters as We Age
From the age of 30 onwards, we gradually lose muscle mass — a process called sarcopenia. This accelerates in later life and is a major cause of falls, frailty, joint pain, and reduced independence.
But the most effective intervention is also the simplest: progressive resistance training.
Evidence shows that strength training:
1. Increases Muscle Strength & Functional Independence
Progressive resistance exercise significantly improves muscle strength in older adults, even among those aged 80–90+.
➡️ A meta-analysis found substantial gains in strength and daily function in adults over 60 engaging in supervised resistance training (Liu & Latham, 2009; Peterson et al., 2010).
2. Reduces Falls & Improves Balance
Stronger leg and hip muscles mean better stability, control, and reaction time, which are all essential for fall prevention.
➡️ Research consistently demonstrates that strength training improves gait speed, sit-to-stand ability, and balance — all predictors of fall risk (Beaudart et al., 2022).
3. Improves Bone Density & Reduces Osteoporosis Risk
Lifting weights helps stimulate bone remodelling and protect against fractures — one of the greatest concerns with ageing.
➡️ Studies show meaningful increases in hip and spine bone density through resistance training (Watson et al., 2018; Howe et al., 2011).
4. Supports Back Health & Reduces Pain
Deadlift-style movements — when taught safely — train the spine, hips, and core to work together.
➡️ Many programmes using functional strength lifts report improvements in mobility and reduced low-back pain due to improved biomechanics.
5. Improves Mood, Energy, and Cognitive Health
Exercise, especially resistance work, has powerful effects on mental wellbeing.
➡️ Evidence shows reductions in anxiety, improved mood, and cognitive benefits for older adults who engage in regular strengthening exercise (Giné-Garriga et al., 2014).
Are Deadlifts Safe for Older Adults?
Yes — when done correctly and individually tailored.
Large research bodies including the American College of Sports Medicine and the National Strength & Conditioning Association recommend resistance training for older adults as both safe and essential for healthy ageing (ACSM, 2019; Fragala et al., 2019).
At Four Oaks Physio, we modify movements like the deadlift to suit each person’s needs by using:
- Light dumbbells or resistance bands
- Kettlebells from raised surfaces
- Chair or box-assisted lifts
- Controlled tempo and safe range-of-motion
- 1:1 supervision for correct technique
You don’t need heavy weights to benefit — you just need the right programme.
What We See at Four Oaks Physio
Many older clients begin strength training with concerns about pain, stiffness, or not having exercised in years. But with the right support, they experience:
- Stronger legs and improved balance
- Better posture and reduced back pain
- Easier stair climbing and walking
- Increased energy and confidence
- Greater independence with daily tasks
These improvements align with findings from long-term studies showing sustained mobility gains and improved independence following resistance training (Best et al., 2015).
How Four Oaks Physio Can Help
We specialise in safe, progressive strength-training programmes for older adults, supporting individuals with:
- Arthritis
- Osteoporosis
- Balance and mobility issues
- Chronic pain
- Post-surgery recovery
- Neurological conditions
Every programme is personalised following a detailed physiotherapy assessment.
You’re never too old to start — and every improvement is meaningful.
Ready to Get Stronger?
Whether you’re in your 50s, 60s, 70s, 80s or beyond, strength training can transform your health.
Book an assessment at Four Oaks Physio and let our physiotherapists create a plan to help you move better, feel stronger, and stay independent for longer.
Visit us www.fouroaksphysio.co.uk or call us on 07894 988812
📚 References
- Peterson MD, Rhea MR, Sen A. Ageing Research Reviews. 2010.
- Watson SL et al. Journal of Bone and Mineral Research. 2018.
- Liu CJ, Latham NK. Cochrane Review. 2009.
- Fiatarone MA et al. JAMA. 1994.
- ACSM Position Stand. Exercise for Older Adults. 2019.
- Fragala MS et al. Journal of Strength & Conditioning Research. 2019.
- Howe TE et al. Cochrane Review. 2011.
- Landi F et al. Journal of the American Medical Directors Association. 2012.
- Beaudart C et al. Experimental Gerontology. 2022.
- Taaffe DR et al. Journals of Gerontology. 1999.
- Best JR et al. Journal of Aging and Physical Activity. 2015.
- Giné-Garriga M et al. Aging & Mental Health. 2014.