Is strength training still safe and worthwhile after the age of 70?

Yes, strength training after 70 is both safe and one of the best things you can do to counter muscle loss (sarcopenia). Multiple systematic reviews and a position statement from the American strength and conditioning association show that people over 70 increase their arm strength by an average of around 15 kg and their leg strength by an average of 48 kg. Handgrip strength, a reliable indicator of overall health, rises by an average of 1.35 kg. That is solid evidence^1,2,3,4.

Strength training also helps with fall prevention and everyday tasks. Tests such as calmly rising from a chair, walking a short distance and sitting back down showed clear, measurable improvement. Notably, even a low training volume, meaning few sets per week, is sufficient for greater muscle mass and better physical function. You do not need a heavy programme to gain most of the benefits. If you want to build maximum strength, a higher volume is required.

When it comes to mood and quality of life, the results are mixed. Symptoms of depression decreased and mental health improved, but no effect was found for vitality or quality of life as a whole. The researchers themselves say that more evidence is needed on this point³. There are also indications that strength training has a favourable effect on blood sugar and blood fats, but this has not yet been firmly established.

There is something important to know about intensity from a safety perspective. Training heavily at 80 to 90 percent of your maximum produces extra gains in strength and in the speed at which you can generate force, which is crucial for preventing falls. The downside is that traditional heavy training can reduce the flexibility of your blood vessels by around 20 percent. If you want to avoid that, blood flow-restricted training with light weights (20 to 30 percent of your maximum) is a well-researched alternative that delivers comparable muscle gains^5,6.

Creatine supplementation on top of strength training produces additional results in older adults: greater lean mass and better scores on chest and leg press exercises. However, a meta-analysis on this topic included only 357 participants, so the evidence is moderate and requires further confirmation⁷. A small study in 45 people also showed that strength training reduced oxidative stress and improved antioxidant defences, but a single small study is insufficient for firm conclusions⁸.