The Benefits of Strength Training Throughout Life

When we think of strength training, we often picture heavy weights, bodybuilders, and athletes pushing the boundaries of their limitations. But, I can confidently say, strength training is not just for the young, fit, or athletic. In fact, it’s one of the most valuable tools we have in supporting health, function, and quality of life—for people of all ages and backgrounds.

For older adults:

As we age, we naturally lose muscle mass in a process called sarcopenia. This is a natural aging process, however does increase the risk of falling. This can lead to reduced balance, slower walking, difficulty getting up from a chair, and greater risk of falls.

The greatest way to combat sarcopenia is through strength training. Strength training through progressive overload (gradually increasing the load/weight used on your muscles) can halt the progress of this decline, and even reverse some of the impacts!

Strength training has been scientifically proven to reduce falls and increase quality of life in adults over 65 years of age.

Strength training is also the main way to manage and prevent reductions in bone density (known as osteopenia or osteoporosis). Reduced bone density puts you at higher risk of breaking bones. Strength training helps our bones to get stronger in a similar way to increasing our muscle strength.

A bonus benefit of strength training as we age – it has been shown to have positive effects on cognitive function, and reduce age-related cognitive decline!

For children, teens and young people:

We often don’t consider strength training in kids or young people. While it can be risky when done unsupervised or without guidance, when applied correctly, strength training in this population can have many benefits.

Prevent and manage injuries from sport and play – Kids are active, and sometimes injuries happen as a result. Most of the time kids bounce back from their injuries pretty quickly, but occasionally there are longer term impacts that need more care and targeted rehabilitation. Strength training plays a big role in this process. Strength training is also beneficial as children progress into more competitive sport, and the demands on their bodies are increased. Strength training ensures their body has the resilience to tolerate the high demand of competitive sport on the developing body.

Support motor development – while most children don’t, some children may require support to develop their physical and gross motor skills. Strength training builds coordination, balance, and stability - skills that are critical during growth spurts and in everyday movement.

Stronger bones and muscles - Weight-bearing and resistance activities during childhood enhance bone density and muscular development, helping prevent injuries and support long-term skeletal health.

Better mental health and focus - Exercise, including strength training, has been shown to improve mood, reduce anxiety, and support concentration—especially in children navigating school and social pressures.

Increased confidence and self-image - Learning to move their bodies with control and strength empowers kids and teens, helping them build confidence and positive relationships with physical activity.

For people with chronic health conditions or living with disability:

Whether you’re living with arthritis, type 2 diabetes, low back pain, or even cardiovascular disease, strength training can be a game-changer.

It helps:

Reduce joint pain and stiffness, improve glucose control, strengthen postural muscles, support healthy weight, and improve energy and mood

A physiotherapist can help tailor a program that’s safe and effective—even if you’ve never exercised before.

For people recovering from surgery:

After surgery - whether it’s orthopaedic (like a joint replacement or ACL repair), abdominal, spinal, or otherwise - the journey to recovery doesn’t end when you leave the hospital. One of the most crucial steps in post-operative rehab is gradual, guided strength training.

Strength training after surgery restores muscle strength and function lost during immobilization or inactivity, improves joint stability and range of motion, rebuilds coordination and body awareness, and helps prevent compensatory movement patterns that can lead to new injuries.

For pregnant and postnatal people:

During and after pregnancy, strength training can support pelvic floor function, reduce low back and pelvic pain, improve posture, and prepare for the physical demands of parenting (lifting, carrying, and sleepless nights!).

With proper guidance, strength training is safe in most pregnancies—and incredibly beneficial postnatally too. Physiotherapists have the knowledge, training, and experience to guide you through the safest and most effect ways to exercise while pregnant.

So where to start?

Starting strength training can feel overwhelming - especially if you're dealing with pain, recovering from surgery, or haven't exercised in a while. The good news? You don’t have to figure it out alone.

Our physios are here to guide you through every step, whether you’re brand new to strength training or looking to return after time away. We specialise in tailored routines that are safe, achievable, and built around you, your goals, your health, and your lifestyle.

Our focus is always on safe, functional movement so you can build strength that supports your everyday life. Whether you want to lift your kids with ease, recover from surgery, prevent falls, return to sport, or simply feel more capable in your body, we’re here to help you get there.