Men's testosterone levels drop about 30% by age 70 compared to their peak levels. This makes exercise crucial for maintaining testosterone levels in men over 70 . The decline happens slowly - total serum testosterone decreases by 0.4% each year. Free testosterone shows a steeper drop at 1.3% annually .
The global testosterone market has grown from $150 million to $1.8 billion in the past decade . However, exercise offers a more natural and better solution. Research shows that resistance training and specialised workouts help boost testosterone levels in older adults . Strength training combined with safe exercises that match your fitness level can boost hormonal health after 70. High-intensity interval training (HIIT) works better than regular endurance exercise to raise testosterone levels .
This piece covers the most effective workouts for men over 70. You'll learn about resistance training for seniors, exercises that boost testosterone, and strength training methods suited to older men. We also discuss safety tips, recovery methods, and practical workout plans that naturally boost testosterone production.
Understanding Testosterone After 70 and How Exercise Testosterone Over 70 Can Help
Image Source: Dartmouth Health
Most men don't realise their testosterone starts declining naturally much earlier than expected. Testosterone production hits its peak in early adulthood and starts to drop around age 40. Men experience a gradual change, unlike women's sudden hormonal shift during menopause. Levels drop about 1-1.3% each year [1]. By age 70, men produce about 30% less testosterone compared to their peak years [2].
How testosterone levels change with age
Age affects each man's testosterone levels differently. Total serum testosterone drops by 0.4% yearly, while free testosterone - the biologically active form - drops by 1.3% [1]. This happens because ageing increases the production of sex hormone-binding globulin (SHBG), a protein that binds testosterone and makes it unusable by the body [3].
Several factors cause this decline. The testicles' Leydig cells become less efficient at producing testosterone as we age [2]. Testicular volume shrinks by about 15% between ages 25 and 80-90 [2]. About 20% of men over 60 have below-normal total testosterone levels, and this number jumps to 50% in men over 80 [3].
You should know that not all men develop significant testosterone deficiency. Studies show that 75% of older men keep their testosterone levels within normal range [4]. This explains why many men can father children even in their 80s.
Symptoms of low testosterone in older men
Late-onset hypogonadism occurs when testosterone levels drop too low. Physical signs include:
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Reduced sexual desire and erectile function [5]
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Decreased muscle mass and strength [5]
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Increased body fat, especially around the abdomen [5]
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Loss of body hair and reduced beard growth [2]
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Fatigue and lack of energy [2]
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Hot flashes or sweats [5]
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Decreased bone mineral density [3]
Low testosterone can deeply affect mental health. Men often report mood changes, irritability, depression, anxiety, and decreased motivation [6]. They might also struggle with concentration, memory, and focus [2].
Many mistake these symptoms as normal signs of ageing. Research shows that up to 50% of men over 80 might have testosterone deficiency syndrome [2]. Yet only about 5% of testosterone-deficient men get proper treatment [4].
Why exercise is a natural solution
Exercise proves to be one of the best natural ways to maintain testosterone levels as men age. Combining aerobic and resistance training helps boost testosterone production [7]. This offers a non-pharmacological alternative to hormone replacement therapy.
Resistance training gives a powerful boost to hormone production. Just 30-40 minutes of resistance training twice weekly can lift testosterone levels in older men [2]. The best results come from moderate to high-intensity exercises that work large muscle groups, like squats and bench presses [8].
Studies of men in their 70s found that short-term moderate exercise raised serum testosterone levels by 39% and free testosterone index by 23% [1]. High-intensity interval training (HIIT) works well too - one study showed a 17% improvement in total testosterone among previously inactive older males [5].
Exercise does more than just boost testosterone - it tackles many factors behind hormonal decline. Testosterone levels go up by about 1 point for every point drop in BMI [7]. Regular exercise helps prevent and manage conditions like diabetes, which doubles your risk of developing low testosterone over 10 years [7].
Exercise offers a safer option than testosterone replacement therapy [7]. This integrated approach improves heart health, bone density, muscle function, and mental wellbeing - addressing many low testosterone symptoms at their source.
Safety First: Preparing for Exercise After 70
Image Source: Baylor Scott & White Health
Starting an exercise regimen after 70 needs careful planning. You should take proper safety precautions before diving into testosterone-boosting workouts. This will help you get the benefits without unnecessary risks. Our bodies react differently to physical challenges as we age.
Importance of medical clearance
Men over 70 should talk to their healthcare provider before starting an exercise programme. The NHS suggests seeing your GP first if you haven't exercised recently or have health concerns [3]. This becomes even more crucial if you plan to do vigorous exercise to boost testosterone levels.
Medical clearance helps you in several ways:
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Spots exercises you should avoid
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Adapts workouts to your health conditions
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Sets a starting point to track progress
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Lowers your risk of exercise-related problems
Research shows about 40% of older adults needed medical clearance before they started prevention-focused exercise programmes [4]. You can still exercise—this just makes sure your workouts match your health status.
Heart conditions require a doctor's approval before starting new exercises or returning to previous activities [6]. This advice matters even more for testosterone and muscle loss concerns in elderly men, since certain conditions might affect which exercises you can do.
How to assess your current fitness level
You need to know your starting point before beginning testosterone-boosting exercises for men over 60. This helps create a safe, effective programme. Look at these fitness components:
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Aerobic fitness - shows how well your heart uses oxygen
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Muscle strength and endurance - measures your muscles' work capacity
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Flexibility - shows how well your joints move
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Body composition - measures your fat, bone and muscle ratios [3]
You can start with simple self-checks like measuring your resting heart rate (usually 60-100 beats per minute) or calculating your BMI [3]. Older adults benefit from tests like the Timed Up and Go (TUG) test and Short Physical Performance Battery (SPPB). These check your balance and mobility [4].
The sit-to-stand test proves valuable—studies link poor performance to higher risks of falls, heart issues and mortality [9]. Nearly 30% of people over 65 fall each year, and this number jumps to about 50% after age 80 [9].
Common risks and how to avoid them
Safety awareness shouldn't stop you from addressing low testosterone after 70. Instead, let it guide your exercise approach. Watch out for these specific risks:
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Falls and balance issues - Exercise on non-slip surfaces, wear proper shoes, and add balance training to your routine [2].
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Overuse injuries - People over 50 get tennis elbow, tendonitis, and stress fractures more often [2]. Start slow and build up gradually.
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Temperature sensitivity - Older adults react more to heat and cold. Dress right and stay hydrated during outdoor workouts [2].
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Cardiovascular concerns - Watch for dizziness, chest pain, or unusual breathing problems while exercising [4].
Your exercise progression should start conservatively. The American College of Sports Medicine suggests spending four to six weeks doing low-intensity exercise. This lets your body adapt with minimal injury risk [10]. Older adults usually need more time to adjust before trying higher intensities.
Stay safe by carrying ID, working out with a partner when possible, and picking good spots to exercise. Well-lit areas with even surfaces help prevent accidents [2].
These safety steps will help men over 70 safely try natural testosterone-boosting remedies through exercise. You'll get the most benefits while keeping risks low.
Resistance Training for Hormonal Health
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Resistance training stands out as the most effective exercise method for men who want to maintain or boost their testosterone levels after 70. Research shows that strength training creates better hormonal conditions in older men. These benefits go way beyond the reach and influence of just building muscle.
Why strength training boosts testosterone
Men over 70 can stimulate testosterone production through strength training in several ways. Studies reveal that training with heavy weights helps boost testosterone levels immediately after exercise [11]. This differs from endurance activities like long-distance running, which might reduce testosterone over time [11].
A detailed study revealed that 8-12 weeks of progressive strength training substantially increased muscle strength by 10-45% in elderly participants [12]. The body responds to resistance by producing more testosterone to help muscle repair and growth. These hormonal improvements relate directly to strength gains.
Strength training also helps curb age-related muscle loss (sarcopenia), which affects testosterone production. By age 80, people typically lose approximately 30% of their peak muscle mass [7]. Men lose about 5% of muscle mass every decade after middle age [7]. Regular resistance work directly fights this decline.
Best compound movements for older men
Compound exercises that use multiple muscle groups and joints at once create the strongest testosterone response. These movements burn more energy than exercises targeting just one muscle group [8].
The most powerful compound exercises for men over 70 include:
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Squat patterns (squats, lunges): Work multiple lower body muscles while improving mobility
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Hinge patterns (modified deadlifts, kettle bell swings): Strengthen posterior chain muscles
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Push movements (chest press, shoulder press): Build upper body strength for daily activities
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Pull exercises (seated rows, gentle pull-downs): Improve posture and back strength
Research comparing isolation versus compound exercises over eight weeks showed interesting results. All but one of these groups lost fat, but the compound exercise group showed better cardiovascular fitness, bench press strength, knee extension strength, and squat strength [7]. This makes compound training especially valuable to boost testosterone in men over 60.
How to modify resistance training for safety
Men over 70 need appropriate modifications to train safely. The first four to six weeks should focus on low-intensity exercise. This allows adaptation with minimal injury risk [5]. You can gradually increase resistance from 50% to 80% of your maximum capacity once you complete three full sets comfortably [13].
Some exercises like deadlifts need significant mobility, but modifications make them available. To cite an instance, see how placing a chair in front helps create a hip-hinge movement without bending completely to the floor [14]. These chair-supported exercises preserve testosterone-boosting benefits while keeping you safe.
Using resistance bands and machines
Resistance bands and machines are great alternatives to free weights for natural testosterone support. Bands deliver smooth, controlled tension that reduces joint and tendon strain [15]. This makes them perfect for older adults.
Machines also provide key benefits to fight testosterone-related muscle loss in elderly men. Most machines offer seated positions with extra support and guide you through specific movement patterns [16]. This reduces injuries from improper form.
Bodyweight options for beginners
Bodyweight training offers an equipment-free approach if you're just starting testosterone-boosting exercise after 70. Wall push-ups, chair squats/sit-to-stands, and standing marches build basic strength while reducing fall risks [17].
Bear squats serve as another excellent choice. These horizontal squats strengthen your core, hips, quads and hamstrings while improving ancle mobility [18]. Remember that proper form matters more than intensity, especially when you begin strength training after 70.
HIIT and Cardio: Short Bursts, Big Benefits
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HIIT provides a quick way to optimise hormones for men in their seventies and beyond, going beyond regular strength training. This specialised cardio delivers remarkable benefits in minimal time.
What is HIIT and how it helps testosterone
High-intensity interval training (HIIT) switches between short bursts of intense exercise and recovery periods. Your heart rate rises substantially during high-intensity intervals. You'll barely speak a few words before catching your breath [19]. Recovery periods let your heart rate drop while staying above baseline.
Research shows HIIT has unique hormonal benefits for men over 70. Previously inactive older males who went through HIIT saw their total testosterone rise by about 17% [1]. These gains lasted even when weekly training time dropped from 150 minutes to just 3-6 minutes [1].
Male masters athletes with an average age of 60 completed nine HIIT sessions over six weeks. They experienced major improvements in power output and increases in free testosterone [20]. HIIT proves to be an effective natural remedy for male andropause and low testosterone.
Sample low-impact HIIT routines for seniors
Men with low testosterone over 70 can start with these beginner-friendly routines:
Walking Routine:
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Five minutes of easy walking to warm up
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30 seconds brisk walking
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90 seconds slow walking
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Repeat cycle 4-6 times
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Five minutes slow walking to cool down [21]
Chair-Based Option:
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Seated marching in place (30 seconds)
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Recovery (90 seconds)
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Seated punches (30 seconds)
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Recovery (90 seconds)
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Repeat 4-6 times [22]
Walking and cycling as safe cardio options
Walking and cycling are excellent low-impact steady-state cardio activities for older men. These exercises support heart health without straining ageing joints.
Cycling on a stationary bike or outdoors complements HIIT workouts while being gentle on joints. A basic cycling HIIT routine starts with five minutes of easy cycling. Then alternate between 30-second faster intervals and 90-second recovery periods [21].
How often to do HIIT after 70
Recovery becomes more important with age, despite HIIT's effectiveness. Research shows older men need more rest between HIIT sessions than younger people [21]. While younger adults benefit from three weekly sessions, men over 70 get better results doing HIIT once every 5-9 days [21].
Taking enough time to recover matters because studies show older adults need about five days to regain full power output after HIIT [20]. Proper timing of these sessions creates a better anabolic environment and prevents overtraining.
HIIT adds powerful benefits to exercise for testosterone in men over 60. Men can effectively curb testosterone-related muscle loss by combining HIIT with resistance training and proper recovery. This approach helps optimise hormonal health in their seventies and beyond.
Flexibility, Balance, and Mobility Work
Strength and cardio get lots of attention, but flexibility and balance exercises are vital parts of hormone-optimising fitness routines for men over 70.
Why balance and flexibility matter after 70
Men's balance naturally declines at age 70, which makes everyday movements harder. Research shows people in their 30s and 40s can stand on one foot for a full minute. This ability drops to just 28 seconds by age 70 and becomes even shorter - less than 12 seconds by 80 [23]. This decline does more than cause inconvenience - it affects hormonal health directly.
When flexibility and balance are poor, they lead to sarcopenia - a condition marked by low muscle mass combined with low muscle strength and/or low physical performance [4]. This muscle loss often links to dropping testosterone levels, creating a tough cycle for men over 70 with low testosterone.
The good news is that balance and flexibility training can break this cycle. Studies show that exercise programmes with challenging balance activities for more than 3 hours weekly can reduce falls by 21% [4]. This helps men stay confident enough to keep up with their testosterone-boosting exercise.
Chair exercises for limited mobility
Men with mobility issues can try chair exercises that support natural testosterone remedies:
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Seated marching – Lift each knee alternately to boost circulation before other exercises [10]
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Trunk movements – Gentle twists that boost spine flexibility [10]
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Hip strengthening – Targeted movements that build leg strength for easier car or bath access [10]
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Ankle circles – Better joint mobility and less stiffness [24]
The NHS suggests seated exercises help people worried about falls. These exercises boost mobility and help prevent accidents [25]. All the same, these gentle movements help balance hormones by keeping muscle mass that's needed for testosterone production.
Stretching routines to support recovery
Good stretching between resistance training and HIIT sessions keeps joints mobile and prevents injury. Research shows that men over 65 get better results from static stretching - holding a position for 15-60 seconds - than from dynamic approaches [26].
Longer stretches work better for older adults. Studies reveal that 60-second static stretches improved hamstring flexibility more than shorter ones [26]. Better flexibility helps curb testosterone-related muscle loss in elderly men.
A complete stretching routine should include neck rotations, chest stretches, hip marches, and calf stretches [27]. These movements boost posture and joint range of motion. This helps maintain the mobility needed for testosterone-boosting resistance exercises.
Recovery and Weekly Workout Planning
Recovery is the life-blood of testosterone-boosting exercise programmes that work for older men. The right amount of rest prevents injury and maximises hormonal benefits just like the workouts themselves.
How much rest is needed after 70
Men over 70 need more time to recover between workouts. Research shows older adults take about five days to fully recover their power output after intense exercise sessions [3]. If you have HIIT workouts to boost testosterone, scheduling them every 5-9 days works better than three times a week which younger people can handle [3].
Avoiding overtraining and burnout
Your body experiences overtraining when it doesn't get enough recovery time between sessions [9]. Watch out for these common signs:
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Fatigue that stays even after resting [28]
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Declining performance in your usual workouts [9]
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Getting sick more often [28]
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Sleep problems even when you're tired [28]
Experts suggest cutting your training volume by 50-70% when fatigue hits to prevent overtraining with testosterone exercise for seniors [29]. Sometimes you might need to stop completely and rest.
Sample weekly workout schedule
A balanced weekly plan to curb testosterone-related muscle loss could look like this:
Monday: Resistance training (30-40 minutes) Tuesday: Light walking (20-30 minutes) Wednesday: Rest or gentle stretching Thursday: Chair-based flexibility exercises Friday: Resistance training (30-40 minutes) Saturday/Sunday: Rest, with optional light activity
This schedule follows the recommended rule of not training more than two days in a row [30].
Nutrition and sleep for hormone support
Sleep is a vital natural remedy for male andropause. Your body repairs muscles and supports growth during sleep [2]. You should get 7-9 hours each night and stick to regular bedtime habits [2].
The timing of meals matters if you have low testosterone after 70. Eating protein and carbs within 45 minutes after your workout helps replace lost nutrients [30]. Adding healthy fats like omega-3s helps your insulin sensitivity and keeps hormones balanced [31].
Conclusion
A detailed approach to exercise balances intensity with safety to maintain healthy testosterone levels after 70. Regular resistance training emerges as the best strategy. This works especially well with compound movements that make multiple muscle groups work together. These exercises boost hormone production and curb sarcopenia, the age-related muscle loss linked with declining testosterone in men over 70.
HIIT workouts are a powerful tool that offers hormonal benefits quickly. Research shows that short bursts of intensity can raise total testosterone by about 17% in older males who were inactive before. Notwithstanding that, the body needs five days to recover fully after high-intensity sessions at age 70.
Flexibility and balance exercises are vital in supporting testosterone optimisation for men over 60. These movements help maintain mobility needed for more intense hormone-boosting activities. They also lower fall risks that could disrupt regular exercise routines.
Medical clearance is absolutely essential before starting any new fitness programme. Men should be honest about their current fitness levels and adjust exercises accordingly. People with mobility limitations can still get substantial benefits from chair-based options, resistance bands, and machines while combating testosterone-related muscle loss.
The right mix of strength training, cardio, flexibility work and proper recovery creates powerful results that help maintain hormonal balance naturally. Men over 70 should think over these exercise strategies as natural remedies for male andropause and low testosterone before turning to replacement therapy. These principles boost hormonal health consistently and improve life quality through better strength, mobility, and confidence.
Key Takeaways
Men over 70 can naturally boost testosterone through targeted exercise, offering a safer alternative to hormone replacement therapy whilst improving overall health and vitality.
• Resistance training twice weekly for 30-40 minutes significantly increases testosterone levels - compound movements like squats and chest presses provide the greatest hormonal response • HIIT workouts boost testosterone by 17% in older men - short bursts of intense exercise followed by recovery periods maximise hormonal benefits with minimal time investment • Recovery becomes crucial after 70 - allow 5 days between high-intensity sessions as older adults need longer to restore power output and prevent overtraining • Medical clearance is essential before starting - consult your GP first, especially if you haven't exercised recently or have existing health conditions • Balance and flexibility work prevents falls whilst supporting hormone health - poor mobility contributes to muscle loss, creating a cycle that further reduces testosterone production
The combination of strength training, strategic cardio, and proper recovery creates a powerful natural approach to maintaining hormonal health. Rather than immediately considering testosterone therapy, men over 70 should explore these evidence-based exercise strategies that simultaneously improve strength, mobility, and confidence alongside hormonal balance.
FAQs
Q1. What are the most effective exercises for boosting testosterone in men over 70? Resistance training, particularly compound movements like squats and chest presses, is highly effective. High-intensity interval training (HIIT) has also been shown to significantly increase testosterone levels in older men.
Q2. How often should a 70-year-old man exercise to improve testosterone levels? For resistance training, aim for two 30-40 minute sessions per week. HIIT workouts should be done less frequently, about once every 5-9 days, to allow for proper recovery.
Q3. Are there safe cardio options for older men looking to support hormonal health? Yes, walking and cycling are excellent low-impact cardio options that complement testosterone-boosting exercises without placing excessive strain on ageing joints.
Q4. How important is recovery for men over 70 engaging in testosterone-boosting exercises? Recovery is crucial. Older adults typically need about five days to fully recover power output following high-intensity exercise sessions. Proper rest prevents overtraining and maximises hormonal benefits.
Q5. Can flexibility exercises help with testosterone levels in older men? While not directly boosting testosterone, flexibility and balance exercises are important. They help maintain the mobility needed to perform more intense, hormone-boosting activities and reduce the risk of falls that could interrupt consistent exercise routines.
References
[1] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5510446/
[2] - https://acsm.org/recovery-active-older-adults/
[3] - https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
[4] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6304477/
[5] - https://www.hingehealth.com/resources/articles/resistance-band-exercises-for-seniors/
[6] - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/exercise-older-adults
[7] - https://www.diabetes.co.uk/fitness/compound-exercises-how-they-help-support-healthy-ageing.html
[8] - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/compound-exercises
[9] - https://www.nuffieldhealth.com/article/what-is-overtraining-signs-symptoms-and-treatments
[10] - https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/strength-and-balance-exercises/
[11] - https://www.thewhitchurchclinic.co.uk/2019/03/15/six-benefits-of-strength-training-for-the-over-50s/
[12] - https://www.tandfonline.com/doi/full/10.1080/13685538.2024.2403519
[13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3644594/
[14] - https://foxrehab.org/modified-exercises-older-patients/
[15] - https://www.rymanhealthcare.co.nz/blog/resistance-band-exercises-for-seniors
[16] - https://www.silversneakers.com/blog/ssc-gym-machine-workout-2/
[17] - https://freedompointefl.com/blog/bodyweight-exercises-for-seniors/
[18] - https://www.tomsguide.com/wellness/workouts/if-youre-over-70-these-are-the-3-essential-bodyweight-exercises-i-teach-to-maintain-balance-and-boost-functional-strength
[19] - https://www.health.harvard.edu/exercise-and-fitness/hiit-workouts-for-older-adults-a-guide-to-safe-and-effective-high-intensity-interval-training
[20] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5551442/
[21] - https://goldmanlaboratories.com/blogs/blog/exercise-testosterone-men-over-60?srsltid=AfmBOopzanPJp6rxsQFSUESRa235IuC7Ueoz20DedX9FiWB_uZnRNDim
[22] - https://thefast800.com/low-impact-hiit-using-chair-based-exercises/?srsltid=AfmBOoqyhbl0OTtpcUY5De1l-NxdXNLIB6CrdFstIN8kpbxPaxCkR2LW
[23] - https://assistinghands.com/5/florida/broward/blog/balance-exercises-for-seniors/
[24] - https://www.caremark.co.uk/news/free-chair-exercises-for-older-adults/
[25] - https://www.nhs.uk/live-well/exercise/sitting-exercises/
[26] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3273886/
[27] - https://www.nhs.uk/live-well/exercise/flexibility-exercises/
[28] - https://www.agingheroes.com/post/ageing-and-overtraining-here-s-how-to-know-if-you-are-doing-too-much-and-what-to-do-about-it
[29] - https://my.clevelandclinic.org/health/diseases/overtraining-syndrome
[30] - https://www.nuffieldhealth.com/article/the-importance-of-recovery-in-any-exercise-plan
[31] - https://www.healthline.com/nutrition/balance-hormones
