It is never too late to get stronger. Strength and balance training after 60 helps you keep muscle, stay independent, and lower your risk of falls, and research shows older adults respond well to it. Start with your doctor’s clearance, train two or three times a week with a qualified coach, and progress gradually. The goal is simple: to keep doing everything you enjoy, for as long as possible.
I’m Gawhar Ahmad, pharmacist and head coach at Being Fit. We train clients aged 60 and over with their doctor’s clearance, and as a pharmacist I also look carefully at the medicines they take. Here is how to start well.
Key takeaways
- The NHS recommends adults aged 65 and over do activities that improve strength, balance and flexibility on at least 2 days a week.
- The NSCA describes resistance training as a powerful intervention against age-related loss of muscle strength and mass.
- A Cochrane review found exercise reduces the rate of falls in older people living in the community by about 23%.
- Some medicines affect balance, heart rate and blood sugar. Tell your coach what you take.
- Older adults who exercise may need more protein: at least 1.2 g per kg of body weight a day, according to the PROT-AGE group.
Why does strength matter more after 60?
With age, muscle mass, strength and function tend to decline, even without disease. The National Strength and Conditioning Association position statement on resistance training for older adults explains that these losses reduce physical resilience. It concludes that resistance training is a powerful way to counter loss of muscle strength and mass, with benefits for mobility, independence, managing chronic disease, wellbeing and quality of life.
In everyday terms, strength is what lets you get up from a low chair, carry shopping, climb stairs, lift a grandchild and catch yourself if you trip. Our guide to building lean muscle after 30 explains the basics of muscle-building that apply at any age.
How much exercise do older adults need?
The NHS recommends that adults aged 65 and over:
- Are physically active every day, even if it is just light activity.
- Do activities that improve strength, balance and flexibility on at least 2 days a week.
- Do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity if already active.
- Reduce time spent sitting and break up long periods of not moving.
The World Health Organization guidelines also recommend that older adults include varied activities that emphasise balance and strength. The NHS advises speaking to your doctor first if you have not exercised for some time, or if you have medical conditions or concerns.
Can exercise prevent falls?
Yes. A Cochrane review of 81 trials found that exercise reduces the rate of falls in older people living in the community by around 23%, with high-certainty evidence. Programmes focused on balance and functional exercises, such as standing up from a chair, stepping and reaching, reduced falls by about 24%, and programmes combining balance work with strength training probably reduced falls too. Exercise may also reduce fall-related fractures.
The NHS adds that if you have fallen or are worried about falling, strength and balance exercises will help you feel stronger and more confident on your feet.
Why do you need your doctor’s clearance?
Because many people over 60 have at least one health condition, take regular medicines, or both. Clearance helps us choose the right starting point. At Being Fit, we ask clients aged 60 and over to get their doctor’s clearance before starting. Tell your doctor what kind of training you plan to do, and share any advice or limits with your coach.
Which medicines can affect exercise?
This is where my pharmacist training comes in. Never stop or change a medicine yourself, but tell your coach what you take:
- Blood pressure medicines. Beta-blockers slow your heart rate, so heart-rate targets are unreliable. Several blood pressure medicines can cause dizziness when you stand up quickly, so we build in slow transitions.
- Diabetes medicines. Insulin and some tablets can cause low blood sugar, and exercise can make it more likely. Keep a fast-acting sugar source nearby and follow your doctor’s advice.
- Medicines that affect balance. The NHS advises speaking to a doctor or pharmacist if you think your medicines could be affecting your balance. Some sleeping tablets and other medicines that cause drowsiness can do this.
- Water tablets (diuretics) increase fluid loss. In Dubai’s heat, train indoors and drink regularly.
For the tests that can help before you start, see our guide to blood tests before training, and if you have high blood pressure, read exercise and high blood pressure.
What does a good programme look like after 60?
| Element | Examples | How often |
|---|---|---|
| Strength | Sit-to-stands, step-ups, wall or bench push-ups, rows with bands, carries | 2–3 times a week |
| Balance | Standing on one leg with support, heel-to-toe walking, stepping in different directions | Most days, a few minutes |
| Mobility | Gentle stretches for hips, shoulders and back; yoga or Pilates | Most days |
| Aerobic | Brisk walking, cycling, swimming | 150 minutes a week, built up gradually |
Progress should be steady and comfortable. We start with movements you can do confidently, then add resistance a little at a time. Sharp pain, chest pain, unusual breathlessness or dizziness mean stop and seek medical advice.
How much protein do older adults need?
More than many people think. The PROT-AGE Study Group recommends that healthy older adults eat at least 1.0 to 1.2 g of protein per kg of body weight per day, and at least 1.2 g/kg for those who exercise or are active. Older adults with severe kidney disease who are not on dialysis may need to limit protein, so check with your doctor if you have kidney problems. Practically, include a portion of protein such as eggs, fish, chicken, yoghurt, lentils or cheese at every meal.
How does Being Fit train clients over 60?
With your doctor’s clearance, we start with an assessment of posture, movement, mobility and body composition, and a full conversation about your health and medicines. Sessions take place at your home or in your building gym, so there is no travel, and can include rehab and mobility work, Pilates or yoga alongside strength training. Every package includes a customised nutrition plan, progress tracking and lifestyle coaching.
Ready to get stronger after 60? Book your free trial and assessment, WhatsApp us on 058 572 2691 or email info@beingfit.ae. Every way to reach us is on our contact page.
Frequently asked questions
Is it safe to start strength training after 60?
For most people, yes, with their doctor’s clearance and a gradual, supervised start. Research shows older adults gain strength and function from resistance training.
How often should older adults do strength training?
The NHS recommends activities that improve strength, balance and flexibility on at least 2 days a week for adults aged 65 and over.
Can exercise reduce my risk of falling?
Yes. A Cochrane review found exercise reduced the rate of falls by about 23%, with balance and functional exercises particularly effective.
Do I need a doctor’s clearance to train with Being Fit?
Yes, for clients aged 60 and over we ask for your doctor’s clearance before you start.
Can my partner train with me?
Yes. Couples, friends and family packages are discounted.
Sources
- NHS: Physical activity guidelines for older adults
- Fragala MS, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res, 2019
- Cochrane: Exercise for preventing falls in older people living in the community (Sherrington et al., 2019)
- NHS: Falls
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc, 2013
- NHS: Beta blockers
- NHS: Low blood sugar (hypoglycaemia)
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
This article is general information, not medical advice. Speak to your doctor before starting a new exercise programme, especially if you have a medical condition or take regular medicines. Never stop or change a medicine without medical advice. Prices are Being Fit’s published monthly packages as of October 2026 and may change.
