Welcome to our Doctor’s Q&A corner!

Welcome to our Doctor’s Q&A corner!
Today Dr Virdi answers questions on fitness for older adults in their 60s, 70s and above. Don’t forget to send in any questions you might have for Dr Virdi. All personal details remain confidential. We will only publish your question.

Question/s:

“Should older adults lift weights? Will strength training damage my joints?

How heavy should the weights be? How many times a week should I do strength training? Can I build muscle after 60, 70, or even 80?”

Answer/s:

Should Older Adults Lift Weights?

Absolutely. Strength training is one of the most beneficial forms of exercise as we get older. While many people focus on walking or cardio, maintaining muscle strength is just as important for staying healthy, independent and mobile.

Will strength training damage my joints?

No - when done correctly, strength training is designed to protect your joints rather than damage them. Stronger muscles provide better support for your joints, improve balance and stability, and reduce the risk of falls and fractures.

The greatest risk comes from poor technique, lifting weights that are too heavy too soon, or exercising without proper guidance. If you're new to strength training or have existing joint problems, it's worth seeking advice from a qualified trainer or physiotherapist to ensure exercises are performed safely.

How heavy should the weights be?

Start with a weight that feels challenging but still allows you to complete the exercise with good technique. As your muscles become stronger, gradually increase the weight or resistance. This principle, known as progressive overload, encourages muscles to continue adapting and growing stronger over time.

Aim for a weight that allows you to perform around 8–12 repetitions, with the last few feeling difficult while still maintaining good form. Adequate protein is also essential, as it provides the building blocks needed for muscle repair and growth after exercise.

How many times a week should I do strength training?

For most adults, two to three strength-training sessions per week is ideal. Focus on all the major muscle groups, including the legs, chest, back, shoulders, arms and core. Allow at least one day of recovery between working the same muscle group so your muscles have time to repair and become stronger.

Can I build muscle after 60, 70 or even 80?

Yes. It's never too late to benefit from strength training. Research consistently shows that people in their 60s, 70s and even 80s can increase muscle strength, improve balance, maintain independence and enhance their quality of life through regular resistance exercise.

From around the age of 30–35, we naturally begin to lose muscle mass in a process known as sarcopenia, and this decline accelerates with age if we remain inactive. As muscle decreases, body fat often increases, making it even more important to include regular strength training as part of a healthy lifestyle.

The message is simple: everyone can benefit from lifting weights, regardless of age. With sensible progression, good technique and consistency, strength training can help preserve muscle, protect your joints, improve mobility and reduce the risk of falls, fractures and frailty later in life.