Stronger at Any Age: Why Challenging Workouts Matter in the Aging Population

At MovementX we support people to move their best so they can live their best. That’s why we believe that movement is medicine–and that every person, no matter their age or diagnosis, deserves to feel strong, confident, and capable in their body.

Let me tell you a quick story.

A Story From The Clinic

About a year ago I met a patient of mine, let’s call her Grace. Grace is in her 70s and is challenged with pains on her left side, generalized weakness, and a growing fear of falling. At her last physical therapy clinic, and with the recommendation from her primary care physician, she has been recommended some seated leg kicks and light stretches. “It feels good to move but they don’t seem to help with any of my issues.”

Here’s the truth:

Older adults are capable of WAY more than we give them credit for. Research shows that strength training, balance work, and aerobic exercise at an appropriate intensity can dramatically improve strength, reduce falls, boost memory, and extend life.

The Research is Clear

• A 2022 article in The Journal of Geriatric Physical Therapy found that resistance training at moderate to high intensity improved strength, mobility, and daily function in adults over 65.
• The CDC recommends that all adults (including those over 65) do muscle strengthening activities at least twice per week, plus 150 minutes of aerobic activity.
• People with conditions like stroke, Parkinson’s, and multiple sclerosis also benefit from challenging, consistent movement. Studies show that frequent, progressive training leads to better walking speed, balance, and independence.

But guess what? Many of these people are still receiving recommendations for seated exercises and stretches that are not really pushing the needle forward.

What Challenging Exercise Actually Looks Like

Well first, I’ll say this doesn’t mean we need people to jump into the hardest workout of their life and do that every session. It means we meet people where they are and gradually push them to be just a little bit better every day. For Grace, it means squats to a chair, step ups, and carrying weights during a walk.

Yes, she was more than nervous when I first introduced her to these exercises. But after a few months of progressive exercises I had her push me against my resistance down the hall (like pushing a car when you break down on the side of the road), using her whole body with big steps. When we finished a few laps I asked her how she was feeling.

Without missing a beat she screamed (to my surprise), “POWERFUL!”

We both started laughing…..then I made her do a few more as a “victory lap”.

Changing The Conversation

Let’s stop treating age or diagnosis like a limit. Let’s instead look at what is possible!

• Older adults don’t need easier workouts. They need an appropriate challenge.
• People recovering from a stroke can improve with high-frequency, tasked-based training.
• Those with Parkinson’s need intensity to help their brain rewire and adapt.

At MovementX, our goal is simple: Help people move their best, so they can live their best.

Final Thoughts

If you or a loved one is 65 or older–or living with a condition that affects movement–ask yourself:

Is your exercise routine challenging enough to make a real difference?

If not, we’re here to help. Let’s redefine what aging and recovery look like, together.

Reach out to a MovementX provider near you to get started.

References

1. Fragala MS, et al. Resistance Training for Older Adults: Position Statement from National Strength and Conditioning Association. J Strength Cond Res. 2019.
2. Sherrington C, et al. Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. BR J Sports Med. 2017.
3. American College of Sports Medicine. Exercise Guidelines for Individuals with Neurological Conditions.
4. CDC Physical Activity Guidelines for Americans.