Strength training for the over 70s
After the age of 70, muscle loss speeds up – especially in the legs.
Strength and balance work at this age can make a huge difference to independence and confidence.
Below is a simple functional routine that is likely to be suitable for most people over 70. It’s based on guidance commonly recommended by organisations like NHS and Age UK.
Note If someone has unstable heart conditions, severe osteoporosis, recent surgery, or frequent falls, they should check with their GP or physiotherapist first. Consulting a medical practitioner is also important if someone is not used to taking exercise.
Simple Functional Fitness Routine
Aim for 2–3 times per week for strength and balance, plus regular walking.
Sit-to-Stand (Leg Strength and Independence)
Why: Helps with getting out of chairs, beds and off toilets.
How:
- Sit on a sturdy chair
- Feet flat, hip-width apart
- Lean slightly forward and stand up
- Slowly sit back down
Start with: 5–8 repetitions
Build to: 10–15 repetitions
Use ands on armrests if needed at first.
Heel Raises (Ankle Strength and Balance)
Why: Reduces fall risk and improves walking stability.
How:
- Stand behind a chair and hold it
- Slowly rise onto your toes
- Lower back down with control
Start with: 8–10 repetitions
Build to: 15 repetitions
Marching on the Spot (Hip Strength and Coordination)
Why: Helps with stair climbing and prevents shuffling gait.
How:
- Stand tall holding a chair or kitchen counter
- Lift one knee, then the other, slowly
Do for: 20–30 seconds
Build to: 1 minute
Wall Push-Ups (Upper Body Strength)
Why: Helps with pushing doors, using arms to stand, carrying shopping.
How:
- Stand facing a wall
- Hands on wall at shoulder height
- Bend elbows and lean towards wall
- Push back
Start with: 8 repetitions
Build to: 12–15 repetitions
Single-Leg Stand (Balance)
Why: Strong evidence this reduces falls.
How:
- Stand near a support
- Lift one foot slightly off the floor
- Hold for up to 10 seconds
Repeat: 3 times each leg
Progress by using one finger instead of full hand support.
Side Leg Lifts (Hip Stability)
Why: Prevents sideways falls.
How:
- Hold onto a chair
- Lift one leg out to the side (keep body upright)
- Lower slowly
Start with: 8 repetitions each side
Build to: 12–15 repetitions
Add Daily Walking
Walking remains one of the best exercises over 70.
Aim for:
- 20–30 minutes most days (can be broken into 10-minute chunks)
- A pace where you can talk but not sing
Find classes
Many UK councils and Age UK branches offer face-to-face and online classes:
- Chair-based exercise classes
- Strength and balance classes
- Tai Chi for falls prevention
The Virtual Village Hall is also a great place to find free online classes.
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