Can You Stay Flexible As You Age?

We often think of flexibility as something you either have or you don’t — a gift of youth that slips away with time. But what if that decline in flexibility wasn’t inevitable? What if it had more to do with training than with ageing? Let’s break down the facts and the fiction.

Is Flexibility Really Lost with Age?

First, let’s acknowledge the facts. Yes, research shows that flexibility tends to decrease with age. And no, this isn’t wildly different between men and women. But the why behind it is more nuanced.

As we get older, two key things happen:

1. We move less. Less activity means reduced muscle mass and strength — a process called sarcopenia, which impacts flexibility.

2. Our tissues change. Muscles and tendons lose elastin (the protein that makes them springy), becoming stiffer and less forgiving.

This can lead to a smaller range of motion, stiffer joints, and more effort required for basic movements. That’s when everyday tasks — like reaching down, getting out of bed, or tying your shoes — start to feel harder.

Why It Matters More Than You Think
Losing flexibility isn’t just about not being able to touch your toes. It impacts everything: how you walk, bend, lift, and recover. A stiffer body means more strain on joints, more compensatory movement patterns, and more risk of injury — or worse, falls. In older adults, poor flexibility is strongly linked to a higher risk of falling. And as many know, falls can be life-altering. Flexibility, then, becomes not just a physical trait — but a protective factor for safety, independence and quality of life.

But here’s the Good News: You Can Improve Flexibility at Any Age
This is where it gets exciting. Research has consistently shown that older adults can significantly improve their flexibility — even matching or exceeding the gains of younger people. One study compared 24-year-olds with adults over 65, and both groups showed similar improvements in hamstring range of motion after 10 weeks of targeted stretching. In another trial, people in their 80s improved both flexibility and functional performance after a regular assisted stretching program. So no — it’s not too late, not even close! Your body is capable of change.

The Most Effective Stretching for Ageing Bodies

The research points to a few key strategies when training flexibility as you age:

1. Long-Held Static Stretching
Stretching for 60 seconds (or longer) helps reduce passive stiffness — especially when the joint is gradually moved further during the stretch (called constant-torque stretching).

2. Stretching with Intensity
Aim for a 6–8/10 discomfort level (never pain). This intensity yields greater gains than light, comfortable stretching — as long as it’s done safely.

3. Isometric (Strength-Based) Stretching
Isometric techniques like PNF stretching help build strength within your new range of motion. This makes your flexibility gains more usable and more sustainable.

So, Is It Age or Inactivity?
The real reason flexibility declines? Inactivity, not age. Yes, our tissues change as we age, there are biological changes we all go through. But most of the losses we blame on ageing are actually due to not moving enough — or not stretching with enough intent and consistency. Flexibility is not reserved for the young, the bendy, or the genetically gifted. It’s available to anyone who’s willing to train for it — at any age. You just need to stretch with purpose, consistency, and a little intensity.

Final Thoughts
Stretching isn’t just a nice-to-have. It’s an essential investment in your future self — It’s a strategy for longevity, resilience, and confidence in movement. Whether you're 30, 60, or 85, your body can become more flexible. All it takes is showing up, stretching smart, and believing that your best movement years may still be ahead.