It’s no secret that as we age, our bodies change—and not always in ways we’d like. One of the most noticeable shifts is the loss of muscle mass. Research shows that people begin losing around 3 to 8 percent of their muscle per decade after age 30. That rate increases sharply after 65, reaching up to 15 percent per decade. This loss particularly affects leg muscles, impacting balance, reaction time during falls, and the ability to handle everyday activities independently.
However, recent findings suggest that brief, intentional exercise sessions at home can substantially improve leg strength in seniors.
Related: Stair Climbing May Be One of the Most Beneficial Exercises
A study recently published in The Journal of Strength & Conditioning Research examined 46 healthy adults aged 65-80 in Belgium. Researchers compared the effectiveness of traditional leg-press machine exercises with simple stair-climbing routines.
According to The Washington Post's coverage, both approaches - machine workouts and climbing two flights of stairs several times twice weekly for 12 weeks - resulted in notable gains in muscle power and functional ability.
This discovery makes strength training much more accessible for older adults. As Evelien Van Roie, assistant professor at Hasselt University and the study's lead author, explained to reporters, expensive gym equipment isn't necessary to achieve meaningful results.
During the study, participants attended 35-minute sessions twice weekly at a university lab. Each session began with a 10-minute stationary bike warmup followed by upper-body exercises using chest press and low row machines. Afterward, half the participants used leg-press machines while the others performed stair exercises.
The stair workout group progressed through three increasingly challenging phases:
* Phase 1 (Weeks 1-4)
Four slow sets of step-ups on a box approximately one foot high, alternating two sets per leg
* Phase 2 (Starting Week 5)
Four rapid sets of climbing two flights of six stairs, resting 45 seconds between climbs, then descending without using handrails
* Phase 3 (Final Weeks)
The same stair routine while wearing a weighted vest
Though some participants initially doubted the effectiveness of this brief 10-minute exercise, the results proved compelling. By the end of the study, participants experienced:
Van Roie noted that effective exercise doesn't require lengthy sessions. The brief but intentional stair climbing constituted a sufficient stimulus for meaningful improvements.
For those wanting to try this approach at home, experts recommend starting cautiously. They warn against immediately attempting fast movements, as this increases injury risk.
The appropriate starting point varies by individual. Some might begin by climbing stairs while holding a handrail for stability. Others might practice basic step-ups or even sit-to-stand exercises from a chair. Once at the advanced stage, a backpack containing water bottles can substitute for a weighted vest.
Van Roie spoke about a two-step progression for adults over 65: first building fundamental strength, then working on movement speed. As she notes, "If you’re not able to move fast, even if you’re strong, you will still fall down. This is something we really need to train."
Related: All Seniors Should Try This Balance Test: Study
The combination of strength and rapid response becomes increasingly important with age. Strong muscles that can react quickly help prevent falls or minimize their impact when they occur. This dual approach to physical fitness - building both power and reaction time - offers practical benefits for maintaining independence.
The stair-climbing program addresses both components through its graduated approach. The early focus on controlled movements builds basic strength, while later phases emphasize quicker movements that improve neuromuscular coordination and response time.
Before beginning any new exercise routine, checking with your healthcare provider is always advisable, particularly if you have existing health conditions or mobility concerns. A medical professional can offer personalized guidance about appropriate starting points and progressions.
For many older adults, even modest improvements in leg strength can translate to meaningful gains in everyday functioning and confidence. The beauty of this stair-climbing approach is its simplicity and accessibility - no expensive equipment required, just a staircase and consistent practice.
Just two short sessions of intentional stair climbing per week may improve the physical abilities of older adults within a few months, potentially allowing them to extend their independence and quality of life.
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