“I'm too old to start exercising”
By Matheus de Paiva, Exercise coach, BSc Physical Therapy, MSc Rehabilitation Science. Updated 2026-10-03.
No. People in their 70s, 80s and 90s gain strength and function with training that is matched to them. Age changes where you start and how fast you progress.
What the research shows
In a well-known study, nursing home residents aged 86 to 96 increased their leg strength by more than 170% after eight weeks of strength training, and their walking speed improved.
The World Health Organization recommends muscle-strengthening and balance activities for all older adults, including people living with chronic conditions.
How to start
- Begin with movements you already do, like standing up from a chair
- Train two to three days a week at an effort that feels moderate
- Add balance work to lower the risk of falls
- Progress slowly and track how you feel the next day
Common questions
Is lifting weights safe for older adults?
With a program that starts at the right level and progresses gradually, strength training is safe for most older adults. Talk to your doctor if you have an unstable heart condition.
Sources
- Fiatarone et al. 1990, strength training in nonagenarians (JAMA)
- Sherrington et al. 2020, exercise for preventing falls in older people (Cochrane)
- WHO guidelines on physical activity and sedentary behaviour, 2020
These guides are general education and do not replace advice from your doctor or health team. True Pace does not diagnose or treat medical conditions.