Strength Training for a 70 Year Old Woman
When Mary started working with me, she asked, “Is it too late for me?”
I answered, “It’s never too late to start building muscle and gaining strength. Your body can adapt and get stronger at any age.”
Mary was 70 years old when she started strength training. She had heard she needed to strength train, but was worried it was too late. She was told by others that strength training was risky and unsafe and that she was too old to be starting something as intense as strength training.
This is a common fear.
The truth? Strength training is one of the most powerful things a 70 year old woman can do to stay independent, capable, and confident.
This isn’t about losing weight, chasing a number on a scale, or fitting into the jeans you wore in college. It’s about building a body that allows you to live a better life.
Benefits of Strength Training After 70
What happens to muscle as we age and how does it affect our lives?
After 30, we lose 3-8% of our muscle mass per decade, which is a process called sarcopenia.
Falls occur in about 30% of adults over 65 each year.
About 50% of postmenopausal women will have a fragility fracture and after a fracture, the risk of death within one year DOUBLES.
Strength training reduces all-cause mortality by 15%, cardiovascular mortality by 19%, and cancer mortality by 14%.
Strength training can lead to:
Increased balance and coordination
Increased bone density
Increased energy levels
Decreased joint pain
Decreased risk of falls
Ability to perform daily tasks more efficiently and keep doing the things you love: traveling, gardening, playing with grandkids.
This isn’t about adding years to your life, it’s about adding life to your years.
Getting Started Safely
Is it safe to start strength training at 70?
Yes, you can get started at any age.
Research shows that men and women in their 80s and 90s can build strength, power, and speed with high intensity resistance training even after only 8-10 weeks. In fact, another study revealed that people over 85 respond equally to those 65-75.
You can still achieve meaningful increases in muscle size, dramatic strength gains, and improved mobility and independence into your 90s!
The key to getting started in your 70s and beyond is NOT just jumping into random workouts or doing what worked for you decades ago.
Instead, focus on:
Taking intentional baby steps. If you have been doing no exercise, start with one day per week and focus on 1-2 movements.
Proper technique. Find a credible source to follow online or (even better) see someone in person that has experience working with older adults.
Gradual progression. Start slow and consistent. Even 15 minutes, 1-2 times per week is a good starting point.
Listen to your body. Soreness and tiredness can be a part of your movement journey in the beginning, but PAIN should not be.
If you have medical conditions or past injuries, working with a specialized doctor of physical therapy can help tailor an individualized plan to you.
Best Strength Exercises for Older Women
You don’t need complicated routines or hours in the gym.
A simple, effective program includes:
Squats: sitting down and standing up from a chair
Hinging: picking something up from the ground
Pushing: pushing a door or getting up from the floor
Pulling: pulling something toward you
Single Leg movements: building balance and strength with a narrow base of support
If you are starting from scratch, pick 2 of these to focus on per week. Try for 2-3 sets of 10-15 reps with 2 minutes of rest between sets and really focus on proper form.
How to Build a Weekly Routine
Start with 1-2 days per week and make a goal of 15-20 minutes of movement.
Consistency matters more than intensity.
Really focus on proper form in the beginning and commit to learning the essentials.
You can start with:
Bodyweight
Light dumbbells
Resistance bands
Over time, you should gradually increase resistance and intensity. You want to feel like you are working hard to lift the last 1-2 reps.
A good rule: If something feels too easy, it probably is.
Muscle needs challenge to grow, but that challenge should feel manageable, not intimidating or all out effort.
Staying Consistent and Motivated
I find it easier to focus on routine instead of motivation.
I have been lifting for decades and even I don't feel motivated to begin my workout 9 times out of 10, but I have it planned into my weekly routine and I begin whether I feel like it or not.
At the end of a workout, I NEVER wish I hadn’t worked out.
I always suggest to my clients to block out part of their day for their workout and adhere to the plan. You want to rely on discipline NOT motivation.
Once you start to see progress, continuing your routine will be easier.
What Progress Actually Looks Like
It’s not just about getting stronger (though you will).
Progress looks like:
Getting up from a chair without using your hands
Carrying groceries with confidence
Walking without fear of falling
Picking up bags of mulch without getting tired
Cleaning the house without needing multiple breaks
These are the wins that matter and these are the wins that I hear all of the time from my clients.
Final Thoughts on Strength training for a 70 Year Old Woman
At 70, strength training isn’t about pushing limits or looking a certain way, it’s about feeling a certain way and being confident in your body and its abilities. It’s about living life BETTER.
You’re not trying to turn back time. You’re building a body that supports you moving forward.
Strong, capable, and confident aging doesn’t happen by accident. It’s something you train for.
And it’s never too late to start.
Need Help Figuring out Where to start?
If you are local to Jacksonville Beach, Florida and looking to get started, we offer semi-private personal training with a Doctor of Physical Therapy on Tuesday and Thursdays.
Not in Jacksonville Beach? Work with me online.
Want to get started on your own and learn the 6 foundational movements I recommend to every woman to begin strength training? Download my free Get Started with Strength Guide.
I also offer tons of advice and free resources in my newsletter. You can sign up for that below.
References:
Filippin LI, Teixeira VN, da Silva MP, Miraglia F, da Silva FS. Sarcopenia: a predictor of mortality and the need for early diagnosis and intervention. Aging Clin Exp Res. 2015 Jun;27(3):249-54. doi: 10.1007/s40520-014-0281-4. Epub 2014 Nov 4. PMID: 25365952.
Colón-Emeric CS, McDermott CL, Lee DS, Berry SD. Risk Assessment and Prevention of Falls in Older Community-Dwelling Adults: A Review. JAMA. 2024;331(16):1397–1406. doi:10.1001/jama.2024.1416
Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA. 1990 Jun 13;263(22):3029-34. PMID: 2342214.
Marzuca-Nassr GN, Alegría-Molina A, SanMartín-Calísto Y, Artigas-Arias M, Huard N, Sapunar J, Salazar LA, Verdijk LB, van Loon LJC. Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years. Int J Sport Nutr Exerc Metab. 2023 Oct 24;34(1):11-19. doi: 10.1123/ijsnem.2023-0087. PMID: 37875254.
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