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Strength & Stability: The Heroes of Healthy Ageing

Written by Osteopath Gemma Ahrens

In our last blog, we explored how mobility naturally changes with age and why supporting it is so valuable. But mobility is only one part of the picture. Strength and stability are just as important, and often overlooked when we think about healthy ageing.

Strength isn’t about lifting heavy weights at the gym. It’s about being able to carry groceries, climb stairs, rise from a chair with ease, and feel steady on your feet. By maintaining strength and balance, many people find they can stay more independent and confident in everyday life.



Why Strength Matters as We Age


As we get older, our muscles naturally become smaller and lose strength, a process called sarcopenia. This can begin as early as our 40s and tends to accelerate after the age of 60. Research suggests that adults lose about 3–8% of their muscle mass per decade after midlife (Mitchell et al., 2012).


Less muscle strength can make everyday activities harder, and it also increases the risk of falls, which is one of the leading causes of injury in older adults. The good news is that regular, gentle strength training can help slow this process, support bone health, and improve balance.


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A Note For Women

For women, the years around menopause bring unique challenges. Falling estrogen levels are linked to bone density loss (osteoporosis risk) and changes in body composition. Women can lose up to 20% of their bone density in the 5–7 years after menopause (Office on Women’s Health, 2021).


This makes strength training particularly valuable during this stage of life. Resistance-based exercise helps maintain both muscle mass and bone strength, reducing fracture risk and supporting long-term mobility. Importantly, it doesn’t need to mean heavy gym sessions. Bodyweight exercises, resistance bands, or even functional activities like carrying shopping bags can all contribute. Finding something fun and enjoyable that also maintains strength is ideal.


Everyday Strength: Small Steps That Count

Strength training doesn’t have to be complicated. A few simple activities done regularly can make a meaningful difference:

  • Sit-to-stand exercises from a chair

  • Light resistance band exercises

  • Step-ups on a low step

  • Gentle bodyweight movements (like wall push-ups)

  • Carrying shopping bags or gardening tasks


Finding activities that feel enjoyable and fun can help with motivation. Exercising with a friend or partner is not only more social but also provides accountability, as well as promote consistency. 



How Osteopathy Can Help

For some people, pain, stiffness, or reduced mobility can make it harder to start strength-based activities.


Osteopathic treatment can support this journey by:

  • Aiming to ease areas of muscular tension or joint stiffness

  • Techniques working to improve mobility 

  • Offering advice on pacing, posture, and safe exercise progression


The goal is not to “reverse ageing,” but to support your body so you can move as well as possible, for as long as possible

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If you need any support, are looking for advice or need help with any aches or pains, book an appointment with Gemma below. Alternatively, give us a call on 0425 876 929 to discuss your needs.


Final Thoughts


Strength training is one of the most powerful tools we have for supporting independence, vitality, and wellbeing as we age. Whether it’s lifting weights, carrying groceries, or doing a few bodyweight movements at home, every bit counts. For women approaching or going through menopause, it’s especially important to help protect bones, muscles, and confidence in movement.


Small, steady steps make a big difference, and it’s never too late to start!


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