Strength Training for Older Adults: How to Get Started

Getting stronger can start with something you want to do more confidently. That might be carrying groceries in one trip, getting up from a low chair, or keeping up on walks with friends. A goal like that gives you and your coach a clear idea of what to practise.

Start with a movement that matters to you

If getting up from a low chair feels difficult, a coach might have you practise standing from a higher seat. You can use your hands for support as you learn the movement. If you’d like to feel steadier carrying groceries, your coach might start with a short carry using a light weight to see what feels manageable.

Tell your coach if you’d like to get back to gardening, climb the steps at your front door more comfortably, or manage your own luggage when you travel. These details help shape the exercises you practise.

What can a first session look like?

A first session can start with a conversation about your activity level, exercise experience, and what you’d like to do more easily. From there, a coach might introduce a few movements and adjust the setup based on how you feel. A step can be lower, a chair can be higher, and the weight can be lighter.

Share any movements you’re unsure about and any limitations or advice your healthcare provider has given you. This helps your coach understand where to start and which exercises to adapt.

How do you know when to progress?

Progress can mean doing the same movement with steadier control or needing less support. Your coach can help you decide whether to add a repetition, increase the weight, or keep practising at the same level. How you feel during and after a session can help guide the next one.

Should you include mobility work?

Mobility work gives you time to practise positions you use in daily life or during strength exercises. For example, a coach might have you practise a controlled reach before introducing a light overhead movement. If you’d like to explore this, read about our functional mobility and flexibility coaching.

One-to-one coaching in Midtown Toronto

XM Fitness offers one-to-one personal training in a private Midtown Toronto gym. Tell us which activities you’d like to feel stronger doing, and we can help you find a starting point that fits your goals.

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