Strength Training for Ageing: Protect Bones & Prevent Falls

Strengthen your bones to prevent breakages

Did you catch Michael Mosley’s fascinating documentary Secrets of the Superagers? It explored how some people manage to stay strong, active, and sharp well into their later years. While not all of us are blessed with the genetics of a “superager”, there were plenty of practical tips we can all put into action. One of the most important? Building and maintaining bone and muscle strength as we age.

Reducing the risk of osteoporosis and fractures

For women especially, this is vital. After the menopause, falling oestrogen levels increase the risk of osteoporosis – a condition that leaves bones fragile and more likely to break. A simple fall that might have been a minor knock in your 40s could cause a hip fracture in your 70s. And sadly, a broken bone in later life can often trigger a downward spiral in health and independence.

The good news? It’s never too late to take action. Strength training is one of the most effective ways to protect your bones and muscles - keeping you active, steady on your feet, and confident in your body.

Why Strength Training Matters for Ageing Well

• Stimulates bone growth: Weight-bearing exercises encourage your bones to stay strong and healthy.

• Protects muscles: As we age, we naturally lose muscle, but strength training slows this process down.

• Supports balance: Stronger muscles mean better stability, reducing the risk of falls.

• Focus on hips: The hip area is particularly vulnerable to fractures, so it’s an important area to strengthen.

Three Simple Bodyweight Exercises to Get You Started

You don’t need a gym membership or fancy equipment. Here are three easy exercises you can try at home:

Simple Bodyweight Exercises for Stronger Bones

1. Squats – improve hip and leg strength
   Stand with feet hip-width apart, lower yourself down as if sitting on a chair, then rise back up. This strengthens your thighs, hips, and glutes – all crucial for bone health.

2. Wall Push-Ups – improve upper body strength
   Stand facing a wall, place your hands flat, and slowly bend your elbows to bring your chest towards the wall, then push back. A gentle way to build arm, chest, and shoulder strength.

3. Step-Ups – improve your ability to move with confidence
   Use a sturdy step or bottom stair. Step up with one foot, then the other, and step back down. This mimics everyday movements and is brilliant for hip and leg strength.

It’s never too late to start

You can’t turn back the clock, but you can take steps to future-proof your body. Strength training is one of the best investments in your long-term health – protecting your bones, supporting your balance, and helping you stay active for years to come.

Remember, it’s never too late to start. Begin with small, simple exercises at home and build from there. Your future self will thank you.

Want help getting started? I believe ageing well is about moving with strength and confidence – if you would like to improve in these areas, book yourself a discovery call and let’s identify the steps you need to take.  

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.