How to Improve Balance and Leg Strength After 60
Updated: Sep 5
Quick answer: Improving leg strength and balance after 60 usually requires progressive resistance work alongside balance and functional practice. Exercises such as sit-to-stands, step-ups, calf raises, hip strengthening and controlled stepping can be progressed by resistance, repetitions or reduced support.
For the wider recovery plan, see the strength, balance and falls prevention resource hub.
Feeling less steady, finding stairs harder or needing your arms more when standing from a chair can be signs that strength, balance or confidence have changed. These changes are common, but they are not a reason to stop moving. In many people, the right exercise programme can improve strength, control and confidence.
Why balance can change as we get older
Balance depends on several systems working together: leg and trunk strength, sensation from the feet and joints, vision, the inner-ear balance system, reaction speed and confidence. A change in any one of these areas can make everyday movement feel less secure.
This is why simply “practising standing still” is often not enough. Useful balance training usually combines strength, controlled weight shifting, stepping, walking tasks and gradual exposure to activities that feel challenging but safe.
Leg strength matters for everyday independence
Strong legs help with getting up from a chair, climbing stairs, recovering from a small trip, walking further and controlling the body when changing direction. The quadriceps, gluteal muscles and calf muscles are particularly important for many day-to-day tasks.
Useful exercises can include repeated sit-to-stands, supported squats, step-ups, calf raises and progressively harder walking or stepping drills. The right starting point depends on current ability, pain, health conditions and confidence.
Walking is useful, but strength and balance need specific training
Walking is excellent for general activity and confidence, but it does not always provide enough challenge to improve leg strength or balance by itself. A structured programme can add resistance, slower controlled movements, stepping in different directions and tasks that challenge stability safely.
How often should you train?
Consistency matters more than doing one very hard session. A practical programme may include strength work several times per week, regular walking or aerobic activity, and frequent short periods of balance practice. Exercise should be progressed gradually rather than jumping straight to difficult tasks.
When a supervised class can help
Some people are confident exercising alone. Others benefit from supervision, especially if they have had a fall, feel nervous on their feet, use a walking aid or are unsure how hard to work. A small-group environment can also make exercise easier to stick with.
When to seek individual advice
New or rapidly worsening balance problems, repeated unexplained falls, dizziness, fainting, new weakness or neurological symptoms should be assessed by an appropriate healthcare professional. A class is not a substitute for medical assessment when symptoms need investigation.
The main message
Strength and balance can be trained. The best programme is one that starts at the right level, is repeated consistently and becomes progressively more challenging as confidence and ability improve.
Book the Joydens Wood Strength & Balance Class
The physiotherapist-led Strength & Balance Class runs every Thursday from 6:00–7:00pm at St Barnabas Church, Joydens Wood, near Bexley and Dartford. Sessions are £12 pay as you go, with no membership required. Beginners and people using walking aids are welcome where the class is appropriate for them.
See full Strength & Balance Class details
Book a Strength & Balance Class place online
If you need advice tailored to you, book a physiotherapy assessment.
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