5 exercises that may be risky in older adults
Exercise remains extremely valuable as you age, but there aren’t five exercises that are universally “bad” after a certain age. Risk depends on your fitness, balance, joint health, medical conditions, technique, and how quickly you increase intensity.
Exercises that may require modification or professional guidance include:
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Heavy barbell squats — High loads can place substantial demands on the knees, hips, and back. Chair squats or lighter resistance can be alternatives for some people.
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Heavy deadlifts — Useful for building strength when properly coached, but poor technique or excessive loading can cause injury. Start with light weights or a hip-hinge exercise.
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High-impact jumping — Box jumps and repeated jumping can be difficult for people with joint problems or poor balance. Step-ups are a lower-impact alternative.
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Fast twisting exercises — Rapid, loaded torso rotations can aggravate some back conditions. Controlled core exercises are often easier to manage.
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Unstable-surface exercises with heavy weights — Combining unstable equipment with significant resistance can increase fall risk. Build strength and balance separately before progressing.
What older adults should generally include
Rather than avoiding strength training, most adults benefit from a combination of:
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Strength exercises at least 2 days per week
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Aerobic activity, such as walking
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Balance exercises, particularly when fall risk is present
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Flexibility/mobility work
The safest approach is to start at an appropriate level and gradually increase resistance or difficulty. If you have osteoporosis, significant arthritis, heart disease, recent surgery, or major balance problems, a physiotherapist or qualified exercise professional can tailor the exercises.
If an exercise causes chest pain, fainting, severe shortness of breath, sudden weakness, or significant pain, stop and seek appropriate medical care.
