"For most older adults, the care of functional ability has the highest importance" (WHO 2015). Older adults are a growing demographic, and people are living longer. By 2030, the number of older adults aged 65 or older will more than double to approximately 71 million (Papa, Dong & Hassan 2017). Lifelong physical activity, combined with functional training, is key to maintaining physical independence.

There are six functional domains: neuromuscular ; musculoskeletal ; balance ; mobility ; cardiorespiratory ; and cognition, per Cody Sipe, PHD, vice president of Functional Aging Institute in Searcy, Arkansas.

Resistance training is essential for older adults because it improves movement, balance, and stability. However, muscle power (how quickly force can be produced) is even more important than just strength. Recent research also highlights that trunk (core) muscles play a key role in balance and mobility, so exercises targeting them should be included to help prevent falls and improve overall function.

Balance is a key foundation of functional training, especially for older adults, because stability is needed to safely improve other areas of fitness. It’s a complex system involving the senses, brain, and movement. Research shows that challenging balance exercises, especially those targeting both muscles and sensory systems, are most effective at reducing fall risk.