Starting Strength Training Safely: A Guide for Over-60s
For older adults looking to maintain mobility, independence, and health, strength training is one of the most powerful tools available. But where do you begin — especially if you haven’t exercised in a while?
In our recent podcast episode, we spoke with Tim Leposa, personal trainer and founder of FitForLiving, who shared practical advice for starting a strength program safely and successfully if you're over 60.
Step 1: Talk to Your Doctor First
Before lifting a single weight or joining a class, get medical clearance — especially if you're managing chronic conditions or have had a long break from exercise.
“If you're in your 60s or older, the first step is checking in with your GP. Let them know what kind of activity you’re planning and get the green light,” Tim advises.
This step ensures your program is safe and tailored to your specific needs — and it’s especially important if you’re dealing with arthritis, heart issues, or past injuries.
Step 2: Get a Personalised Assessment
Next, Tim recommends having a functional assessment by a professional like a personal trainer, exercise physiologist, or physiotherapist.
Why? Because most people don’t realise they have:
Tight muscles
Weak areas
Imbalances from years of daily habits
“An assessment helps identify the muscles that need strengthening or stretching before starting, which can prevent injury down the track,” Tim says.
Step 3: Start Slow with the Right Guidance
A common mistake older beginners make is doing too much, too fast. This can lead to fatigue, soreness, or injury — all of which are demotivating.
Start with:
2 sessions per week of light resistance
Full-body workouts using body weight, bands, or light dumbbells
Proper technique as a top priority
And make rest part of your routine — especially early on.
Tim explains. “Learning how to move correctly is just as important as what you lift.”
Step 4: Find the Right Support
If you’re nervous or unsure where to start, you’re not alone. Tim suggests finding someone experienced in senior fitness, such as:
A qualified personal trainer with experience in older adult programming
An exercise physiologist who can customise sessions around chronic conditions
Online programs with video instruction (as long as they are designed for your age and ability)
A professional can guide your form, monitor your progress, and adjust your plan as you grow stronger.
Listen to the Full Episode with Tim Leposa
Learn more about strength training safety, motivation, and avoiding injury on our podcast