Healthy Ageing: Progressive Strength and Balance Training

Assessment

• Review activity, falls, walking, sit-to-stand ability and goals.
• Measure a repeatable functional baseline.
• Consider medical status and exercise experience before setting intensity.

Strength training

Train major muscle groups with progressive resistance at least twice weekly when appropriate. Begin at a manageable effort and increase resistance as technique and tolerance improve.

Balance training

• Use progressively narrower bases of support, directional stepping and task-specific challenges.
• Provide support when needed, then reduce it as control improves.
• Practise tasks that matter for daily mobility.

Progression

Progress one or more variables such as resistance, repetitions, speed, range or task complexity while monitoring recovery and function.

Common mistakes and clinical pearls

• Avoid under-loading solely because of age.
• Do not rely on walking alone for strength.
• Use meaningful functional outcomes to show progress.

Summary

Older adults benefit from progressive, individualized strength and balance training linked to real-life goals.