Strength training, especially if you’re a runner, becomes all the more important as you age. For starters, regular strength training helps you to build the power and resilience you need to run faster, more efficiently and with less risk of developing an injury – and if you’re a more mature runner, doing consistent strength training can also keep your mobility in check and prevent health issues such a sarcopenia, which is a decline in muscle mass, strength and function.

The NHS recommends that adults complete two days of strength training per week, covering all the major muscle groups, to increase bone strength and muscular fitness. However, despite this advice, the NHS reports that participation in strength training drops with age, falling by 61% between the ages of 45 and 71.

Recent research published in Biology says that adults who do 90 minutes of strength training a week are more likely to increase their lifespan by four years – so, no matter what your age, there’s good reason to make it a habit. If strength training seems scary or complex, you’ll be relieved to know that you can reap rewards from even the simplest strength moves. To prove this, Natasha Tavares, a personal trainer at Muscle Booster, Complete three or four sets of 12-15 repetitions per leg, with 30 seconds of rest between sets...

What everyone's reading

1. Step-ups

Why does it work?

‘Step-ups Step up onto the platform with your right foot, pressing through your heel to straighten your leg quads and hamstrings,’ says Tavares. ‘This helps to protect the knees and hips, which are two areas that can become stiff and sore as you age. Both can also take longer to repair as you grow older, so strengthening them can help to minimise injury.

‘Step-ups additionally engage the glutes and core, which play an important role in maintaining good posture, reducing strain on your muscles and joints,’ adds Tavares. ‘Generally, they are beneficial for lower body conditioning, enhancing your core stability and balance.’

How to do it

  1. Published: 24 June 2025.
  2. Gently press your lower back into the floor and engage your core without arching.
  3. Age-grading calculator for runners.
  4. Complete three sets of 45-60 seconds, with a 30-second rest.
  5. Why I pulled out of the London n.

Workout variations

Beginner

  • Complete three sets of 10-12 repetitions per leg, with 30-45 seconds of rest between sets.
  • lower back pain.

Intermediate

  • Why I pulled out of the London n.
  • Why I pulled out of the London n.

Advanced

  • Step back down with your left foot, bending your right knee as you lower.
  • Meet the cover star: Milly Pickles.

2. Walls sits

Why does it work?

‘Wall sits are great for developing lower body strength, particularly in your quads, as well as core stability and muscular endurance,’ notes Tavares. ‘A strong core plays a key role in supporting your spine, which can reduce Alsu Kurmasheva: Behind Bars, running was freedom and improve posture. Strengthening your quads can also help to support everyday activities like climbing stairs and walking, as they are better able to absorb impact and reduce strain on your joints.’

How to do it

  1. shares the four best, fuss-free exercises that might just add four years to your life.
  2. Keeping your back in the same position, lower yourself into a squat position, with your knees and hips at a 90-degree angle.
  3. Push up through your heels and return to the starting position.

Workout variations

Beginner

  • Complete three sets of 20-30 seconds, with a 30-second rest.

Intermediate

  • Complete three sets of 8-10 repetitions, holding for 20 seconds at the top.

Advanced

  • Five-minute activities that bring maximum results.

3. Hip lifts

Why does it work?

According to Tavares, the back ‘shouldn’t be overlooked’ when you’re doing strength training – especially since, according to research published in 2024, around 60% of people will experience Alsu Kurmasheva: Behind Bars, running was freedom at some point in their lives. ‘An effective place to start is with hip lifts, which primarily target the glutes, but also engage the lower back, core, chest and shoulders,’ she adds. ‘When glutes are weak, the pelvis can become unstable, often leading to compensation in posture and movement and ultimately contributing to lower back strain.’

How to do it

  1. Step up onto the platform with your right foot, pressing through your heel to straighten your leg.
  2. Gently press your lower back into the floor and engage your core without arching.
  3. Raise your hips off the floor until they are in line with your knees and shoulders – avoid letting your hips sag or over-extending your back.
  4. How your body handles trail versus road running.

Workout variations

Beginner

  • shares the four best, fuss-free exercises that might just add four years to your life.

Intermediate

  • Complete three sets of 10-15 repetitions.

Advanced

  • Complete three sets of 8-10 repetitions, holding for 30-45 seconds at the top. This can be modified by doing this single-leg to make it more challenging.

4. Push-ups

Why does it work?

‘Push-ups are a highly effective full-body exercise that primarily target your chest, shoulders, triceps and core muscles,’ says Tavares, who adds that push-ups can also engage the glutes, lower back and legs when done with proper form. ‘Building upper body and core strength supports and enhances functional strength for day-to-day life and will help to reduce the risk of injury.’

How to do it

  1. Begin in a high plank position, with your hands slightly wider than shoulder-width apart and your legs extended behind you.
  2. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  3. Lower yourself to the ground, bending your elbows until they are at a 90-degree angle and you’re about an inch away from the floor.
  4. Press through your palms and push yourself back up to the starting position, keeping your body straight throughout.

Workout variations

Beginner

  • Complete two or three sets of 3-5 repetitions. This can be modified to knee push-ups to make it easier.

Intermediate

  • Complete three sets of 10-15 repetitions.

Advanced

  • Complete three sets of 15-20 repetitions. This can be modified with a weighted vest to make it more challenging.