Why strength training matters as we age

Published on 28 August 2026

Aerobic activities alone are insufficient to maintain the strength needed for daily life, especially as we age. Here's how older adults can build functional strength safely.

At a glance

• About one in three older adults in Singapore live with sarcopenia, the age-related loss of muscle and strength.
• Walking and other aerobic activities support overall health, but strength training helps maintain the muscle needed for balance, mobility and independence.
• Strength can begin to improve within about four weeks, while improvements in physical function may take at least 12 weeks.

For many older adults, staying active means a morning walk, a game of pickleball or tai chi in the park. While these are valuable for overall health, few realise that they do little to build the muscle needed to keep a person steady on their feet and live independently.

Muscle strength helps us get up from a chair, climb a flight of stairs, carry groceries and move around nimbly. As strength declines, these everyday movements can gradually become more difficult.

According to Ms Yang Wenshan, Principal Physiotherapist at the Department of Rehabilitation, National University Hospital (NUH), this decline can become noticeable from around the ages of 50 to 60.

Hence, strength training can help address this deterioration by working directly on the muscle strength and power needed for everyday movement.

Being active doesn't always mean staying strong

Muscle and strength loss can be easy to overlook because it happens gradually. There may be no obvious warning sign until familiar activities require more effort.

Sarcopenia impacts one in three older Singaporeans and one-third of those aged 65 and above have experienced at least one fall. These issues are closely connected, as declining muscle strength and balance can increase the risk of falls.

It is a pattern Ms Yang has observed in clinical practice, particularly with older adults admitted after a fall.

This is why strength training later in life is not about building bigger muscles or achieving a certain appearance. More importantly, it is crucial to preserving function: staying mobile, steady and independent for as long as possible.

Not every exercise routine is suitable

With many workouts available online, it can be tempting to follow whatever looks manageable. Ms Yang cautions that these workouts may not be designed with older adults' physical abilities, health conditions or safety needs in mind.

"Older adults should be cautious when following workouts on social media platforms," she shared, noting that a suitable programme should focus on movements that support daily function and account for the individual's physical limitations.

Recommended training guidelines

For older adults who are able to exercise safely, Ms Yang recommends strength training two to three non-consecutive days a week. This gives the muscles time to recover between sessions.

A typical programme may involve one to three sets of eight to 12 repetitions targeting the major muscle groups, alongside up to 150 minutes of moderate-intensity aerobic activity across the week.

It also takes time to see the benefits.

Strength may start to improve after about four weeks of regular training, while noticeable improvements in physical function can take at least 12 weeks. Understanding this can help older adults stay motivated, rather than expecting immediate changes and giving up before the benefits become visible.

As strength improves, exercises can gradually become more challenging. A person may be ready to progress when they can complete the exercises with good form and control, and recover comfortably within 24 to 48 hours.

Difference between soreness and injury

Starting a new exercise routine can bring some muscle soreness. Knowing what is normal and what may signal an injury can help older adults stay active without pushing through pain that should be addressed.

Delayed onset muscle soreness (DOMS) typically develops a day or two after exercise and gradually eases within a few days. It is a normal response when muscles are exposed to new or increased levels of activity.

On the other hand, sharp, worsening or persistent pains are different. Swelling, loss of function or discomfort that changes the way a person moves can point to a possible injury.

If these symptoms occur, or for those with existing medical conditions or mobility limitations, it is best to consult a physiotherapist before continuing or starting a new programme.

Helping loved ones get started

For some older adults, the hardest part is taking the first step.

Concerns such as "my knee hurts", "I'm already doing the exercises my physiotherapist gave me" or "I'm too old to start" can hinder adopting a new routine. Others may not know which exercises are appropriate, where to find reliable guidance or whether strength training will make much difference.

Support from family and friends can help turn that hesitation into action.

"When friends and family exercise alongside them, older adults gain the confidence to keep going," Ms Yang said. She encourages family members to take part in guided exercise programmes to make the experience less daunting while encouraging loved ones to persevere.

Getting older does not mean strength training stops being effective. With the right exercises, appropriate guidance and consistent effort, older adults can build strength at any age.

In consultation with Ms Yang Wenshan, Principal Physiotherapist, Department of Rehabilitation, NUH.