Growing older can bring physical changes that affect how we move, feel, and live day to day. Many people notice that their balance, flexibility, or strength isn’t quite what it used to be, and everyday activities like carrying shopping, climbing the stairs, or getting up from a chair can start to feel more challenging.

However, these changes don’t have to define ageing. A growing body of research shows that strength training (sometimes called resistance training) is one of the most effective ways to protect your health, mobility, and independence as you age (National Institute on Aging).

Unlike high-impact workouts, strength training can be gentle, safe, and highly adaptable. It focuses on building and maintaining muscle, bone, and joint health through controlled movements, all of which support balance, energy, and confidence.

Few people understand the benefits better than our Vice Chair of our Board of Directors and retired GP, Dr Ed Wallace, who explains:

“I’ve spent my career seeing first-hand how movement protects both physical and mental wellbeing. Ageing doesn’t mean giving up activity, it means finding the right kind, done regularly, to keep you strong and independent for longer.”

What Happens as We Age

From around the age of 30, we begin to lose muscle mass and strength. It can accelerate in our 50s and beyond, making us more prone to fatigue, weakness, and falls. Bone density also decreases, which increases the risk of fractures and limits movement confidence.

The good news is that much of this decline can be slowed, or even reversed, through regular, progressive strength training.

“Muscle and bone are living tissues that respond to use. Regular resistance exercise provides the stimulus they need to stay strong, supporting balance, mobility, and day-to-day independence.” – Dr Ed Wallace, Vice Chair, Fife Sports and Leisure Trust Board of Directors

The Power of Lifting

There are many reasons why older people may avoid strength training, from lack of knowledge to stigma or fear of pain. One of the most common concerns is the belief that exercise might worsen existing muscle or joint discomfort.

However, research demonstrates that older adults are no more likely to experience muscle soreness after training than younger people, and in many studies, they report less. This challenges the long-held assumption that ageing muscles are inherently fragile or slow to recover (Journal of Aging and Physical Activity).

Although these findings confirm that muscle damage risk is not elevated with age, it’s still normal to experience mild, short-term soreness when beginning a new activity.

“After a session, muscles switch on repair pathways that remain active for hours, laying down stronger tissue. A little stiffness when you begin is perfectly normal, it means your body is adapting. Start gently, allow recovery, and you’ll soon notice less soreness and more strength.” – Dr Ed Wallace, Vice Chair, Fife Sports and Leisure Trust Board of Directors

The Benefits of Strength Training for Older Adults

According to the NHS, older adults should do some type of physical activity every day to improve health and reduce the risk of heart disease and stroke.

Adults aged 65 and over should aim to:

• Be physically active every day, even if it’s just light activity.
• Do activities that improve strength, balance, and flexibility on at least two days a week.
• Complete at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity if already active, or a combination of both.

“In practice, the biggest improvements I see are functional. Such as the ability to lift grandchildren comfortably, walk with greater stability, and move with renewed confidence. These changes make a measurable difference to quality of life.” – Dr Ed Wallace, Vice Chair, Fife Sports and Leisure Trust Board of Directors

Hear from Our Members

Former member of the Royal Air Force (RAF), Edward, is the most senior member of Fife Sports and Leisure Trust and a regular at Kirkcaldy Leisure Centre. At 96 years old, his commitment to fitness is as strong as ever, showing that it’s never too late to start living an active life.

“I’ve always been active, but my fitness journey started later in life. I was 78 when I first stepped into the gym at Kirkcaldy Leisure Centre. Going to the gym makes me feel younger, I’m fitter than I was when I started. I can still touch my toes! And I don’t groan when I pick something off the floor now. If you’re thinking about being more active, don’t hesitate. The gym isn’t just for the young, it’s for anyone who wants to feel better, both physically and mentally.” – Edward, Fife Sports and Leisure Trust Member

Getting Started

At Fife Sports and Leisure Trust, we believe that strength training and physical activity should be accessible to everyone, no matter your age or experience level. Whether you’re ready to join the gym, take part in a group class, or need extra support to manage a health condition, we have a range of options to help you move more and feel better.

Find a Membership to Suit You

Our Club membership is an easy and flexible way to stay active. From just £31 a month (or £22 a month for those eligible for concession rates) you can enjoy:

• Unlimited fitness classes – including a wide range of low-impact options.
• Full access to gyms, swimming pools, and health suites.
• Use of all 14 venues across Fife.

It’s the perfect way to build strength, enjoy social connection, and explore new ways to stay active.

Find out more about our memberships: www.fifeleisure.org.uk/find-your-membership

Speak to Our Team

Our friendly, qualified gym teams can support you with:

• Personalised gym inductions.
• Technique demonstrations for safe lifting and movement at any age.
• Tailored advice on how to build strength and confidence at your own pace.

If you’re new to exercise or returning after a break, we’ll help you get started safely and support you every step of the way.

Support for Those Living with Long-Term Health Conditions

We’re proud to offer specialist programmes that support people in Fife living with long-term health conditions including cancer, arthritis, chronic pain, diabetes, cardiovascular disease, and respiratory conditions.

Our Active Options classes focus on helping participants move more comfortably and confidently. They’re designed to improve mobility, manage pain, regulate blood pressure, support weight management, and promote overall wellbeing in a friendly, supportive environment.

You can join through a referral from your doctor or health professional, or by self-referring directly to us.

Find out more or self-refer: www.fifeleisure.org.uk/health-wellbeing

Please note: this information is for general guidance only and should not replace professional medical advice. If you’re living with a health condition or returning to exercise after a break, check with your GP first to make sure your chosen activities are safe and suitable for you.

Sources and References:

• How can strength training build healthier bodies as we age? | National Institute on Aging
• Advancing Age Is Not Associated With Greater Exercise-Induced Muscle Damage: A Systematic Review, Meta-Analysis, and Meta-Regression in: Journal of Aging and Physical Activity – Ahead of print
• Physical activity guidelines for older adults – NHS