Does balance training help prevent falls in later life?
Supervised balance and resistance training or group tai chi lasting at least three months are the best choice if you want to prevent falls. Exercising several times per week and sticking with it for a long time makes the difference.
Yes, balance training genuinely helps. The strongest evidence comes from a network meta-analysis of 219 studies involving more than 167,000 participants1. Two types of training stand out: supervised balance and resistance training, and group tai chi lasting at least three months. Both reduce the number of people who fall, the total number of falls, and fall-related injuries. Walking-only training did not reach that level of certainty.
More is more: the more intensive and longer you train, the greater the reduction in risk. A meta-analysis of 10 studies with 648 participants2 shows that combined training incorporating resistance, core strength and balance exercises works best when done more than five times per week and sustained for longer than 32 weeks.
More vulnerable older adults benefit too. A study of 72 people with early-stage frailty3 showed that exercising three times per week for twelve weeks significantly reduced fall risk. Those gains were maintained up to 24 weeks after the start of the programme. The programme combined balance, strength, proprioception (your body's own sense of position and equilibrium) and reaction time.
Prefer exercising at home? The Otago programme is a well-documented option: leg and balance exercises you perform independently. A systematic review of 34 studies4 shows positive effects on muscle strength, balance, walking stability and fear of falling. Other aids such as a balance board show balance improvements of 16 to 42 percent relative to the baseline measurement in smaller studies5. Control groups that did nothing actually declined.
On safety, the large meta-analysis1 reports that most programmes produce few serious adverse effects. If you have existing health conditions, discuss with your doctor beforehand which programme suits you best.
The strongest claim is based on a network meta-analysis of 219 studies involving more than 167,000 participants (PMID 39593159). Other claims come from smaller meta-analyses, systematic reviews and a number of small studies. One source concerns only a study protocol without results and has been kept outside the main conclusions.
Does strength training help with healthy ageing?
Strength training is one of the best-supported interventions for healthy ageing: training two to three times per week with progressive resistance demonstrably improves muscle strength, mobility and independence, even at an advanced age.
What is the best training to prevent muscle loss after age 60?
Strength training, combined with adequate protein intake, is the best-supported strategy against muscle loss after age 60. If you also want to lose weight, add endurance training to better protect muscle mass.
How much rest do my muscles need between workouts as I get older?
Getting older does not call for more rest, but for more regular training: at least two resistance-training sessions per week, supplemented with adequate protein, is the best-supported approach for counteracting muscle loss.
Can you regain lost muscle mass in later life?
Yes, regaining lost muscle mass in later life is possible, but the earlier you start, the better the outcome. Resistance training is the cornerstone; adequate protein intake (approximately 1.2-1.6 g/kg/day) makes the effect somewhat greater.
Does walking do enough to maintain your muscles?
Walking alone is not enough to maintain muscle as you age. Add strength training and ensure adequate protein intake for the best results.
Is strength training still safe and worthwhile after the age of 70?
Strength training after 70 is both safe and worthwhile: the evidence for greater muscle strength and reduced fall risk is strong, and even short, light sessions already produce measurable results. When training heavily, it is worth keeping an eye on the potential impact on your blood vessels; blood flow-restricted training with light weights is then a well-supported alternative.