Taking a class that uses weights might sound a bit daunting at first, but many older adults with long-term health conditions find these classes very helpful. Strength classes can help you feel stronger and more confident. They make everyday tasks like walking, standing up, and carrying things easier, and they can improve balance and posture. You can start gently, go at your own pace, and it’s never too late to begin.
Weights classes like body pump and some circuit classes build your cardio capacity. The exercises will gently increase your heart rate while you use specific muscle groups
The main focus of these classes is building strength but you will increase your heart and lung strength too
If you feel breathless, have a rest and then try again
The exercises offered by body pump are fantastic for all round strength using big muscle groups.
Some exercises are good for balance like lunges and squats but you might like to do some specific balance work too
Sometimes, when you try new exercises, your muscles might feel sore 1–2 days later. This is called DOMS (delayed onset muscle soreness), and it’s completely normal. Its simply your muscles waking up. The ache usually goes away within 48 hours.
To help reduce this, follow the golden rule: start low and build gradually. Use light weights for at least the first three sessions before adding more.
Yes, that’s absolutely fine. Speak to your instructor before or during the class. They can give you a different version of the movement to suit your needs. In fact, if you look around the room, you’ll often see other people adapting exercises too.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Try a seated exercise class to begin building strength. These are gentle and a great place to start.
You might enjoy a class that mixes seated and supported exercises. This can help you feel more confident as you get stronger.
Pick a class that feels right for you and speak to the instructor before it begins. They’ll be happy to help. Stick with light weights or light theraband at first, and remember, it’s okay to stop if it feels too much. Some muscle soreness afterward is normal and should pass within a couple of days.
Keep going at a pace that feels comfortable. Talk to the instructor about any worries and gradually increase the weights and repetitions. Don’t feel you have to finish the whole class if you need a rest.
Once you feel ready, you can continue building strength by using slightly heavier weights or doing more of the class. But always go at your own pace, and stick with light weights if you’re unsure. A bit of muscle ache the next day is normal, it will soon ease.
Yes. You might like to start with seated or supported exercise classes to build strength and confidence. Many classes are designed to suit a wide range of abilities.
Search online for local gyms or leisure centres that offer weight-based classes like BodyPump or strength sessions.
Nuffield Health have Fitness & Wellbeing Gyms all over the country and provide access to a wide range of onsite health services and superb gym facilities.
GLL has facilities all across the UK.
Everyone Active has gyms all across the UK.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
