Losing Strength Isn’t An Unavoidable Part of Aging – Here’s What You Can Do…
Dr. Shivam Chopra is a distinguished Orthopedic and Sports Physiotherapist with over seven years of clinical experience in the assessment, treatment and rehabilitation of musculoskeletal injuries and disorders. Having worked extensively with elite athletes as well as individuals from all walks of life, he is committed to making evidence-based physiotherapy and movement science practical and accessible. Through his column, ‘Movement Matters’, Dr. Chopra seeks to dispel common misconceptions, promote injury prevention, encourage active living and empower readers to make informed choices for lifelong musculoskeletal health. To connect with Dr. Shivam Chopra: Call: +919930831317 / E: shivamchopra@projectmovement.in
I often hear people in their 50s and 60s say, “I’m not as strong as I used to be.” Climbing stairs takes more effort, shopping bags feel heavier, getting up from a low chair becomes difficult, and sitting on the floor is often avoided. Most simply believe it’s age.
But here’s an important question: Are you getting older, or are you getting weaker? Ageing is inevitable, but losing strength and physical ability should never be casually accepted or ignored. With age, muscle mass and strength can gradually decline, recovery takes longer, and staying fit requires more effort than it once did.
However, another important factor is how little we challenge our bodies. Consider a typical day: breakfast sitting down, driving to work, hours at a desk, driving home, dinner, then relaxing on the sofa. Even if you walk regularly, your muscles may rarely be required to work harder. The body adapts to what we demand of it. Stop challenging your muscles and, over time, they become less capable.
Strength is about far more than lifting weights. It allows you to climb stairs, carry luggage, rise easily from a chair, lift grandchildren, play with pets, travel confidently and, most importantly, preserve your independence.
When I tell someone in their 50s or 60s that they need strength training, I often get the same reaction: “At my age?” Absolutely! Strength training doesn’t mean spending hours in a gym lifting heavy weights. It could begin with something as simple as getting up and sitting down from a chair repeatedly. You could practice simple exercises at home like Sit-to-stands from a chair; Squats to a comfortable depth; Step-ups on a low step; Calf raises while holding onto a support; Wall or countertop push-ups; Resistance band exercises; and Light weights or household objects
Start at a level that suits your ability, then gradually increase the challenge. Walking is excellent, so keep at it, but walking alone cannot maintain every aspect of physical fitness. As discussed earlier, ageing well also requires strength, balance and mobility. Think of your body as a toolkit. You need every tool working well to lift, climb, bend, balance, rise from the floor and remain confidently independent.
Try this simple test – ask yourself if you can comfortably do these five things:
- Get up from a chair without hands-support?
- Climb a flight of stairs without feeling completely exhausted?
- Carry two shopping bags for a reasonable distance?
- Stand on one leg for a few seconds while holding something stable nearby?
- Get down on the floor and get back up safely?
You don’t need to score yourself or compare yourself with anyone else. Instead, just honest reflect upon: ‘What am I good at? And what do I need to work on?’ If one of these feels difficult, that’s not reason to panic, it’s reason to start training that ability.
Don’t wait until you ‘need’ the strength – that’s where most make a mistake. Often, we wait until our knees hurt before strengthening our legs. We wait until we’ve had a fall before working on balance. We wait until carrying luggage becomes difficult before thinking about strength. Why wait? If you know that you want to travel, climb stairs, play sport, garden, dance or remain independent for the next 20 years, train for the life you want to live!
Get Started NOW With A Simple Weekly Challenge
You don’t need to completely change your lifestyle tomorrow. Start small.
- Twice a week, spend 20/30 minutes doing simple strength exercises for your legs, arms and trunk.
- Every day, keep walking and look for opportunities to move more. Take the stairs when appropriate, get up from your chair regularly and avoid sitting for hours without a break.
- A few times a week, practice your balance safely. Try standing on one leg while holding onto a sturdy support.
- Every day, move your joints through comfortable ranges. Bend, reach, rotate, squat and stretch as your body allows.
Ensure that you progress gradually. If you’ve been inactive for years, don’t suddenly start exercising like someone who’s been training for years! Your body needs time to adapt. Don’t blindly copy exercises from the internet, as I always say. There’s an enormous amount of exercise advice online, but these may not be appropriate for you and cause more harm.
If you have persistent pain, a previous injury, a medical condition, significant weakness or you’re unsure where to begin, get some guidance. A physiotherapist can assess your movement, strength, balance and any existing problems and help you decide where to start. A qualified Strength & Conditioning Coach can help you build strength and fitness and progress your program safely. Most importantly, remember that the goal isn’t to exercise more – it’s to become more capable.
After all, aging is inevitable. Losing strength and independence doesn’t have to be!
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