I’ve never been a huge fan of Tom Cruise, but I recently read an article that changed my perspective. At 62, he’s still performing his own stunts — including clinging to the wings of a plane flying over 200 km/h — and that’s seriously impressive.
As someone who values staying active and fit, I have deep respect for anyone who maintains incredible physical condition later in life. While walking is a great form of exercise (and one I personally enjoy), it doesn’t fully preserve muscle strength and power — two essential components of healthy ageing.
Why Are Strength and Power So Important as We Get Older?
Ageing naturally leads to changes in the body — including loss of neurons, slower reaction times, and decreased muscle mass. If your goal is to maintain independence, mobility, and reduce the risk of injuries as you age, focusing on building and preserving strength becomes crucial.
As muscle mass decreases, stamina, agility, and overall strength also decline. Research from Harvard Medical School shows that lean body mass drops by 1–2% and muscle strength by 1.5–5% every year after the age of 40.
This happens because both the number and size of muscle fibers decrease over time. Fast-twitch fibers — responsible for explosive movements like sprinting, jumping, or even standing up quickly — deteriorate faster than others. That means losing muscle speed and the ability to react swiftly.
On top of that, muscles lose their ability to repair themselves with age due to declining hormone levels (like estrogen, testosterone, and DHEA). However, the biggest factor in muscle loss isn’t ageing itself — it’s inactivity.
Recent Australian studies reveal that sarcopenia (the age-related loss of muscle mass and strength) is showing up in people as young as 50. That’s an alarming trend and a strong reminder of the importance of staying active throughout midlife.
💪 Protein is your midlife power tool. It supports muscle repair and growth, helping to slow down strength loss.
The Bottom Line
In simple terms, it’s in your best interest to stay physically active as you age. If the choice is between working hard to stay fit or ending up dependent on a walking frame at 75, the answer is clear.
Still not convinced? Here are a few more reasons why maintaining strength and power as you get older is vital:
1. You Stay Independent for Longer
Strong muscles help you perform daily tasks — getting out of bed, dressing, bathing — without needing assistance. Power, on the other hand, helps you do these activities quickly and efficiently, conserving your energy and improving your quality of life.
2. You Reduce the Risk of Falls
Muscle strength stabilizes your joints and supports balance. Meanwhile, muscle power allows you to react swiftly if you start to lose balance — turning a potential fall into just a minor stumble.
3. You Stay Mobile and Active
Mobility depends on both strength and power. Walking, climbing stairs, lifting groceries — all require muscle function. When mobility declines, so does independence, leading to a more sedentary lifestyle that accelerates muscle loss even further.
In short: staying strong isn’t just about looking good — it’s about preserving freedom, confidence, and vitality as you age. Start strength training, eat enough protein, and keep moving. Your future self will thank you.
Maintaining metabolic health becomes increasingly important as we age. Preserving muscle mass through regular strength training helps manage weight, improves metabolism, and reduces the risk of type 2 diabetes. Adding high-intensity workouts boosts cardiovascular health by increasing heart rate and improving circulation.
Why Exercise More as You Age
Contrary to popular belief, you shouldn’t exercise less as you get older. Harvard Medical School researchers report that regular exercise is essential with age—and we may even need to do more to counteract hormone changes and other age-related factors.
Humans are built to lift and move, but modern life rarely demands heavy physical activity. That’s why strength training and resistance exercises are critical to maintain muscle, mobility, and independence.
The Benefits of Staying Active
An 18-year Australian study involving 11,796 women found that those who exercised more than 150 minutes per week had a lower risk of falls as they aged. Just 150 minutes weekly—a little over 2 hours—can protect your future health and independence.
How to Build Momentum, Not Motivation
Starting an exercise routine later in life can feel daunting. Many people rely on motivation, but it’s often fleeting. Instead, focus on momentum and finding activities you genuinely enjoy.
For me, that’s aerial silks and lyra (steel hoop)—activities that improve strength, flexibility, and body control. I occasionally do pull-ups at the park, constantly challenging my muscles. Even starting at 48 without a gymnastics background, I’ve built consistency and confidence through activities I love.
Overcoming Frustration and Low-Energy Days
It’s normal to feel frustrated when learning something new or have low-energy days. The key is to remind yourself why you enjoy the activity. Within minutes, energy rises, endorphins flow, and stress decreases.
How to Start Strength and Power Training
Begin gradually and relative to your current fitness level:
- Couch potatoes: Start with walking on flat surfaces, then add hills to strengthen legs.
- Beginner strength training: Use light dumbbells, kettlebells, or resistance bands.
- Alternative options: Pilates, water aerobics, or any enjoyable activity that challenges your muscles.
Aim for 150 minutes of physical activity per week, split into 3–4 sessions. That’s just 1.5% of your week—a small time investment for long-term health, mobility, and independence.
Key Takeaways
- Regular strength training preserves muscle mass and supports metabolic health.
- High-intensity power exercises boost cardiovascular function.
- Consistency comes from enjoyable activities, not motivation.
- Start slow and progressively increase intensity.
- Even 150 minutes per week makes a measurable difference.
Taking small, enjoyable steps now ensures a stronger, healthier, and more independent future.
Quick Strength and Power Test for Older Adults
Want a simple test of strength and power? See how many times you can sit down and stand up from a chair in one minute. This isn’t just a fun challenge—struggling to rise from a chair is common in later life and can greatly affect independence and quality of life.
Regular strength and power training can prevent this issue. It also improves posture, agility, and mobility, helping to prevent the stiff, slow gait and stooped posture that often comes with age. Plus, there’s a nice aesthetic bonus—standing tall and moving fluidly looks and feels better.
Overcoming Barriers to Physical Activity
Older adults sometimes face barriers to exercise that are more than just excuses. Concerns about injury, falls, or ability are common. For example, when I first started aerial silks, I feared falling. Now, I practice complex skills at lower heights until I’m confident.
If safety or technique is a concern, consider consulting an exercise professional for a customized fitness program.
Cost can also be a barrier, but there are plenty of low-cost or free options:
YouTube fitness videos
Local council programs offering activities and sports for people over 50
Psychological barriers, like feeling too tired, can also stop people from being active. Plan workouts when your energy is highest—for me, that’s before 12 pm or after 3 pm. If fatigue strikes, commit to just 10 minutes; often, momentum will carry you through the full session.
The Dangers of Sitting and the Importance of Incidental Movement
Sitting for long periods is harmful. According to the Australian Physiotherapy Association, prolonged sitting reduces flexibility, tightens muscles and joints (especially hamstrings and hip flexors), and can lead to lower back pain. Over time, shortened leg muscles strain joints and cause discomfort.
The solution? Build strength to improve range of motion, and integrate incidental movement throughout the day.
Examples of Incidental Movement
Take the stairs instead of the elevator
Park further from your destination and walk
Walk to the bus stop or get off a few stops early
Engage in manual chores: trimming shrubs, hand weeding, mowing the lawn, washing the car by hand
Household tasks like cleaning and tidying
Even these small bursts of activity count. Over time, incidental movement can dramatically improve flexibility, strength, and overall health.
