Strength for later life
Getting up from a chair, climbing the stairs, carrying the shopping, staying steady on your feet. All of these depend on leg strength and balance. Both can be measured, and both can be worked on, so it is worth having yours measured before it becomes a problem.
Strength, not just size
You lose strength faster than you lose muscle. Around 75, people lose under 1% of their muscle a year, but 2.5 to 4% of their strength. That’s why we measure strength, not just size, and why it pays to start now.
Strength work twice a week is in the World Health Organization’s guidelines for every adult. In Singapore, about 85 in 100 adults are active enough overall, but about 36 in 100 do enough strength work. Being active is not the same as being strong.
From 65, the World Health Organization adds balance and strength work on three or more days a week. You can start next to a wall or a sturdy counter for support, and this week is a good time to begin.
Your grip tells us a lot
Grip strength is the strength test in Asia’s sarcopenia guideline, updated in 2025. Under 28 kg for men or 18 kg for women aged 65 and over counts as low. From 50 to 64, it’s under 34 kg and 20 kg. We measure yours on day one. A low reading is a reason to look closer and start building strength. On its own, it isn’t a diagnosis.
A test you can do tonight
Sit in the middle of a sturdy chair with no arms. Cross your arms over your chest. For 30 seconds, stand up fully and sit back down, as many times as you can. If you need your arms to get up, stop: that’s a score of zero. Have someone stand next to you.
If you are aged 65 to 69, a score below 11 for women, or below 12 for men, is below average (US CDC, STEADI). Write your number down. If it is below average, that is a good signal to start building your leg strength now, and it is worth raising with an exercise physiologist or your doctor.
At our practice, or at home
Most clients come to our practice. If travelling is hard, we can do the assessment in your home for people who walk on their own or with help, or who use a wheelchair or chair. We have a short phone call with you beforehand. Home assessments are for people who can sit out of bed in a chair, with or without help.
In a client’s words
If you are serious about having a good quality of life and be able to enjoy the things you want to do, invest in yourself and spend some time every day to follow this program. Alan is very patient and will guide you to through according to your pace.
For families
If you are worried about a parent, please send us a message. We will ask you a few simple questions and tell you plainly whether we can help.
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Tell us who it’s for and what’s worrying you. We’ll take it from there.