Strength that carries into daily life: walking, balance and staying capable.

Resistance training improves strength and several functional tasks

A systematic review and meta-analysis combined 92 studies involving 5,932 older adults, whose average age was about 73. Resistance training produced large improvements in strength and moderate improvements across gait-related outcomes when compared with passive control groups.

The largest result was for the Timed Up and Go test, which combines standing, walking, turning and sitting. Walking distance, chair-rise performance and gait speed also improved, although by smaller amounts.

What it means after 60

Lower-body resistance work can support useful capacity. Squats or sit-to-stands, calf work, hip exercises and other controlled leg movements train qualities that everyday movement depends on.

Important limit: When resistance training was compared with active alternatives such as walking, stretching or multicomponent exercise, many differences became small or uncertain. Becoming more active by several sensible routes can help.

People with sarcopenia improved in strength, walking and chair-rise performance

A separate meta-analysis pooled 13 randomized trials with 546 older adults diagnosed with sarcopenia. Resistance exercise improved handgrip strength, appendicular muscle-mass index, gait speed and the five-times sit-to-stand test.

The average gait-speed improvement was 0.15 metres per second, while participants completed five chair rises about 1.8 seconds faster. Those are group averages, not promises for any individual.

What it means after 60

Progress can be measured by more than appearance. A steadier walk, an easier chair rise and greater grip strength are meaningful signs that training may be supporting daily function.

Important limit: The review found substantial variation between studies, particularly for gait speed. The proposed “best” schedule came from subgroup analysis and should not be treated as a universal prescription.

Unstable training may help confidence—but it is not automatically better

A review comparing resistance exercises performed under stable and unstable conditions included seven randomized trials. In the short term, unstable training was not clearly better for lower-body strength or mobility. It did, however, reduce fear of falling, and longer training showed an advantage on Timed Up and Go performance.

What it means after 60

You do not need to stand on an unstable surface to make strength training “functional.” Stable exercises remain a sound foundation. Balance practice can then be added in a controlled, appropriately supported way.

Important limit: Only a small number of trials were available. Deliberately unstable exercise can increase immediate difficulty and may be inappropriate without support or professional supervision.