Written by Resistance Training Protocols (70+): Safe, Effective & Evidence-Led
Who this guide is for
This guide is for adults aged 70+ who want to build strength, muscle, balance and confidence. It covers home, community and gym options; it assumes everyday health issues may be present (e.g., osteoarthritis, osteoporosis, type 2 diabetes, mild COPD) and shows how to train around them.
Join our friendly group classes: Zoom Strength (Over 70).
What counts as resistance training?
Any activity where muscles work against resistance: bodyweight (sit-to-stand), resistance bands, household items, dumbbells, cable or pin-loaded machines, and even water resistance. For strength and bone health, the goal is to train major muscle groups at least twice per week.
- Big moves that matter: Sit-to-stand (squat), step-up, hip hinge (mini deadlift/hip lift), wall push-up, row/pull-down, overhead press (or front raise), calf raise, loaded carry.
- Intensity guide (RPE/RIR): Use a 0–10 effort scale (RPE). Aim most sets at RPE 6–8 (finish with 2–4 reps “in reserve,” called RIR), which is hard but controlled.
- Tempo: Lift in ~1–2 seconds; lower in ~2–3 seconds. Pause briefly in control.
Pre-exercise checks (quick screen)
Before you begin, ask:
- Heart & breath: Any chest pain, unexplained shortness of breath, or fainting? Stop and seek medical advice.
- Blood pressure & diabetes: If recently uncontrolled or medication changed, speak to your GP/practice nurse first.
- Joints & bones: With known osteoporosis, avoid repeated end-range spinal bend/twist under load; focus on neutral spine, hip hinge and posture. For a falls plan, see Falls Prevention.
- Medications: Beta-blockers blunt heart-rate rises; statins can cause muscle aches; anticoagulants increase bruising risk. Adapt with lighter starts and steady progress.
Starter protocols (first 4–6 weeks)
Pick one template. Keep it simple. Rest 1–2 minutes between sets. If breathless, wait until you can talk in full sentences.
Template A — “Two-Day Strength”
- Days: Mon & Thu (or similar)
- Exercises (8–12 total sets per day): Sit-to-stand, step-up (or knee extension/band leg press), hip hinge (hip lift or light deadlift pattern), wall push-up or chest press, row or band pull-down, overhead press/front raise, calf raise, optional loaded carry (shopping-bag hold & walk).
- Dose: 2–3 sets × 6–12 reps at RPE 6–7 (RIR 3–4).
Template B — “Micro-Doses (Most Days)”
- Days: 4–6 days/week, 10–15 minutes.
- Exercises: Cycle two or three moves per day (e.g., Mon: sit-to-stand + row; Tue: hip hinge + press; Wed: step-up + calf).
- Dose: 1–2 sets × 8–15 reps at RPE 6–7.
Template C — “Chair to Strong” (minimal kit)
- Days: Twice weekly full-body + one balance day.
- Full-body days: Sit-to-stand, hip lift, wall push-up, band row, front raise, calf raise.
- Balance day (10 min): Tandem stand, single-leg hold with support, step-overs, gentle trunk holds.
Progression rules (simple & safe)
- Rule 1 — The “+2 rep” test: When you can complete 2 extra reps (same RPE) for two sessions in a row, increase load slightly (e.g., +0.5–1 kg per hand or tighter band).
- Rule 2 — Range-first: Earn comfortable range of motion before heavier loads; pain ≤3/10 and settling within 24 hours is usually acceptable.
- Rule 3 — Week deloads: Every 4–6 weeks, take an easy week (–30% sets or load) to recover.
- Rule 4 — Strength & power split: Keep most sets at controlled tempo for strength; add a little “move-fast, light-load” work (see below) for balance and trip-recovery.
Power & balance (fall-risk focus)
Most falls are loss of balance + slow recovery. Train the ability to produce force quickly and to react.
- Speed sit-to-stand: 3–5 sets × 3–5 reps; stand up “as fast as feels safe,” sit down controlled. Rest 60–90 s.
- Step-up to knee drive (support as needed): 3×6 each side, smooth up, firm foot, light hand support.
- Heel-to-toe & single-leg holds: 30–45 s holds, 2–3 rounds. Progress by reducing hand support.
- Mini “perturbations” (with partner/rail): Gentle, unpredictable nudges while standing tall; react and recover stance. Keep it playful and safe.
- Calf strength for push-off: 3×10–15 calf raises, pause at top; vital for walking power.
Mobility & pain-smart training
- Arthritis: Favour more reps with lighter loads (8–15), slower lowers, and heat before sessions. Keep painful joints in mid-ranges and build tolerance.
- Osteoporosis: Prioritise upright posture, hip hinge over spinal bend, and progressive load through legs/hips/back with neutral spine.
- Back/shoulder history: Start with hands-elevated push-ups, rows to ribs (not neck), and trunk bracing (“tighten belt” cue) during lower-body lifts.
- Soreness (DOMS): Mild-to-moderate soreness 24–48 h is common. If it disrupts sleep or lingers >72 h, reduce next session’s sets/reps.
Recovery, protein & creatine
- Protein per day: Many older adults benefit from roughly 1.0–1.2 g/kg/day, spaced across 2–3 meals. Include dairy, eggs, fish, lean meat, tofu, or pulses.
- Protein per meal: Aim for a palm-sized portion (≈25–35 g protein) soon after training to support muscle.
- Creatine (optional): A common approach is 3–5 g/day creatine monohydrate with water; discuss with your GP if you have kidney disease or are on complex medicines.
- Hydration & sleep: Drink regularly; aim for 7–8 h sleep where possible. Short daytime walks aid recovery.
Home set-up & kit
- Start kit: Two resistance bands (light & medium), a pair of light dumbbells (e.g., 1–3 kg), a sturdy chair, and a door anchor for rows.
- Progress kit: Heavier bands or dumbbells over time; consider ankle weights and a step platform.
- Safety set-up: Clear floor, good shoes, nearby support (worktop/rail). Keep inhalers or GTN spray close if prescribed.
FAQs (quick answers)
How often? Two full-body sessions weekly + 1 short balance/power top-up suits most people.
How hard? Most sets at RPE 6–8 (finish feeling you could do 2–4 more reps).
What if blood pressure is high? If uncontrolled or medication recently changed, speak to your GP first. Avoid breath-holding; breathe out on exertion.
Arthritis flare? Reduce range, slow the lowering, and use heat before; keep moving within comfort.
Is creatine safe at 70+? Often well-tolerated, but check with your GP if kidney disease or complex medicines.
Falls history? Add balance and light power work and consider a community falls programme: Falls Prevention.
Glossary (plain English)
- RPE (Rate of Perceived Exertion): 0–10 effort scale; 6–8 is “work, but doable.”
- RIR (Reps in Reserve): How many reps you had left; RIR 2–4 = safe challenge.
- Tempo: Speed of lift/lower (e.g., 2 seconds up, 3 seconds down).
- Hip hinge: Bending at hips with flat back (like closing a car door with your bum).
- Power: Moving light loads quickly — useful for trip recovery.
- DOMS: Delayed Onset Muscle Soreness; normal, short-lived muscle ache after new exercise.