19/05/2026
A major 2026 review of 92 studies involving 5,900+ older adults found that progressive lower body resistance training improves:
✅ Leg strength
✅ Walking speed
✅ Balance & mobility
✅ Sit-to-stand ability
The best outcomes came from:
🏋️ Progressive strength training
👟 Lower body focused exercise
👨🏫 Supervised programs
Research also shows that heavy resistance training can produce long-lasting strength benefits, helping support mobility, independence and healthy ageing.
📌 Takeaway:
Strength training is one of the most powerful tools we have to support healthy ageing, maintain independence and reduce falls risk. It is never too late to start.
At Restore Function Physiotherapy, our Healthy Bones classes are physio-led, supervised and evidence-based, designed to help improve bone health, strength, balance and confidence through safe, guided resistance exercise.
Ideal for those with low bone density, osteoporosis or early-onset menopause.
📞 Contact our team on 3148 4417 to learn more or visit our website www.restorefunction.com.au
References:
Jochum, D., Siegel, S.D., Plöschberger, G. et al. Resistance training effects on gait parameters in older adults—a systematic review with multilevel meta-analysis and meta-regression. GeroScience (2026). https://doi.org/10.1007/s11357-026-02156-4 (THIS article)
Bloch- Ibenfeldt M, Theil Gates A, Karlog K, et al. Heavy resistance training at retirement age induces 4- year lasting beneficial effects in muscle strength: a long- term follow- up of an RCT. BMJ Open Sport & Exercise Medicine 2024;10:e001899. doi:10.1136/ bmjsem-2024-001899 (Instagram)
