Published: October 15, 2026 · 4 min read
With age you lose muscle and strength, even without any illness. It can be slowed down, and the tool is the same one I use with my competitors: strength training, adapted to you.
What happens with age
The US National Strength and Conditioning Association (NSCA) sums it up in its 2019 position statement: ageing, even without disease, reduces muscle mass, strength and the ability to move, and that leaves you more exposed to a serious setback.
Why strength
According to the NSCA, strength training is a powerful intervention against that loss and its consequences: for mobility, independence, managing chronic disease, psychological well-being and quality of life.
How many days
The World Health Organization recommends that all adults train the major muscle groups on 2 or more days a week. From 65 onwards it adds something more: varied activity combining balance and strength on 3 or more days a week, to maintain functional capacity and prevent falls.
How to start
With a light weight, learning each movement properly. For beginners, the American College of Sports Medicine (ACSM) recommends loads you can lift for 8 to 12 reps, and adding between 2 and 10% to the weight when you can do 1 or 2 extra reps.
Choose exercises that help you in daily life: getting up from a chair is a squat, and picking something up from the floor with a straight back is a hip hinge.
Haven’t trained in years, or ever, and not sure where to start?
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Without health there is no progress. If you have an injury or an illness (for example, osteoporosis, high blood pressure or a heart condition), or take medication, talk to your doctor first. If you feel chest pain, dizziness or shortness of breath while training, stop and get it checked.
If you are coming back from an injury, the return is planned together with your physiotherapist.
If you would rather start with someone alongside you, I adapt the training to you and, if your doctor has given you any guidance, we take it into account. The services page shows the ways to train at the centre.
See the servicesSources
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med.
- Fragala et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res.
- American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Med Sci Sports Exerc.
This article is general information and does not replace a doctor’s advice. If you have an injury or an illness, or take medication, check with your doctor before changing your training or your diet.
Jaume Joan
Personal trainer in Sa Pobla (Mallorca) and Spanish natural bodybuilding champion (WNBF Spain, 2019).
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