The Ultimate Guide to Strength Training Over 50

Whether you’ve always been a fitness buff or you’re just getting started, it’s arguably more important than ever to hit the gym once you enter midlife. Strength training, also known as resistance training, can have significant health benefits for adults age 50 and older.

“Most importantly, it helps maintain or even build muscle mass,” which can help you stay strong and avoid weight gain, says Liz Joy, MD, MPH, former president of the American College of Sports Medicine and leader of the organization’s Active Aging and Exercise is Medicine programs, based in Salt Lake City, Utah.

Other health perks include improved joint health and bone density, fall prevention, and support for everyday tasks like gardening, carrying laundry, or playing with kids, Dr. Joy says.

However, it’s best to check with your doctor before starting any new physical activity program, adds Mallory Fox, a National Academy of Sports Medicine–certified personal trainer with expertise in geriatric exercise science based in Scottsdale, Arizona. You should be especially sure to get medical clearance if you have heart disease, metabolic disorders, orthopedic issues, neurological conditions, unexplained symptoms (chest pain, dizziness, shortness of breath), or recent surgery or prolonged inactivity, she says.

The benefits of strength training for adults age 50 and older range from building muscle mass to decreasing fracture risk. Here’s what the research shows:

• Improved Muscle Mass and Strength Resistance training can help combat the loss of muscle strength and mass in adults age 50 and older, which in turn can improve physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy.

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   Retaining or building muscle mass can also help keep the pounds off, adds Joy. “Muscle is the metabolic engine of the body,” she explains. “When muscle mass is lost, a person burns fewer calories, which contributes to weight gain.”
• Improved Bone Density and Decreased Fracture Risk Evidence-based clinical practice guidelines recommend strength training to improve muscle mass and bone density in adults age 65 and over, which can in turn help prevent falls and fractures.

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   This is especially important for women after menopause. According to a Chinese meta-analysis of 19 studies, women experience an acceleration in bone loss after menopause due to loss of estrogen, but moderate strength training three days per week may improve bone mineral density in key areas like the lower back and hips.

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• Decreased Risk of Developing Arthritis and Symptoms One analysis of 2,607 participants found those with a history of strength training were 23 percent less likely to have symptomatic knee arthritis.

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   “When strong muscles stabilize joints, older adults are less likely to develop arthritis,” Joy says. Meanwhile, a Korean meta-analysis of 27 studies involving 1,712 individuals (average age was 54 to 71) found that resistance training significantly reduces pain with hip or knee osteoarthritis. “For those who already have arthritis, strength training has been shown to reduce pain and improve function,” Joy says.

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• Improved Balance and Flexibility A Korean meta-analysis of 12 randomized controlled trials involving adults age 65 and older found that resistance training significantly improved balance and flexibility. “This makes everyday tasks like climbing stairs or carrying groceries easier,” Fox says.

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• Boosted Mood One systematic review and meta-analysis of 21 studies found that resistance training effectively reduces symptoms of depression and anxiety in older adults.

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• Improved Management of Type 2 Diabetes A Chinese meta-analysis of 43 randomized controlled trials involving 2,012 adults ages 50 and older with type 2 diabetes found that resistance training improved markers of insulin resistance and systemic inflammation, in addition to increasing muscle mass and strength.

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According to Reyna Franco, RDN, CPT, a New York City–based personal trainer, strength training workouts appropriate for adults over 50 who are beginners may include:

• Yoga
• Pilates
• Machine-based resistance training
• TRX
• Barre
• Elliptical machine
• Treadmill (walking on an incline)

Those for adults over 50 who are more advanced may include:

• CrossFit
• High-intensity interval training (HIIT) classes like Barry's
• Free weights
• Combination cardio and strength training workouts like Orangetheory
• Treadmill-running

Adults age 50 and older should generally aim for strength training workouts that include joint-friendly exercises that are easy to adjust based on individual fitness levels, Fox says. The exercises should also provide controlled movement throughout the range of motion and avoid pain, Fox adds, citing ball squats (squats with a stability ball between your lower back and a wall), wall push-ups, bicep curls, and shoulder presses as good examples.

If you’re in your fifties or older and new to strength training, here are some things you should know before you begin.

Is It Safe to Start Strength Training at 50?

Yes, but you should speak to your physician before getting started. “Before jumping into anything, have a conversation with a doctor about best practices that suit your body best,” says A. Brion Gardner, MD, board-certified orthopaedic surgeon at The Centers for Advanced Orthopaedics in Manassas, Virginia.

If you have a history of back pain, avoid movements that require a large amount of bending at the hips — and if you have a history of shoulder pain, avoid overhead lifting movements. “Listen to your body and practice movement patterns that align with your abilities,” adds Dr. Gardner.

What Underlying Conditions Should I Consider Before Starting a Strength Program?

Your doctor may have specific advice if you have a history of cardiac issues (like heart attack, high blood pressure, and peripheral vascular disease), pulmonary issues (like hypertension, COPD, or bronchitis), or joint issues (whether a middle-age ligament tear or joint injury from college), Gardner says.

What Should I Wear for a Strength Training Workout?

Should I Change My Diet if I Start Strength Training at 50 or Later?

For instance, a 55-year-old who is new to exercise and adds two Pilates sessions per week would likely do well in that range, Kimberlain says. In contrast, a 55-year-old powerlifting four to five times per week has much greater muscle breakdown and recovery demands. Someone training at that intensity — especially with goals of building or preserving muscle — would likely benefit from 1.6 to 2 g/kg per day, she adds.

Start resistance training on two to three nonconsecutive days, Fox says. “Aim for moderate intensity with weights that let you do 12 to 20 reps with good form,” she adds, noting that you should give specific muscle groups 48 to 72 hours to recover before working them again.

The best strength exercises for adults in middle age and beyond aren’t necessarily those that involve the heaviest weights. In fact, starting with strength training exercises that build your everyday mobility are often the best place to start, Gardner says. “This means you maintain the ability to do the activities of daily living, even for something as simple as shopping,” he explains.

The following exercises make up a great routine on their own for beginners to preserve and build muscle mass, reduce the risk of falling, and decrease symptoms of chronic conditions like arthritis or back pain. Or, if you’re already strength training, try adding these to your program.

1. Shoulder Blade Squeeze

How to do it, according to Gardner:

1. Sit on an armless chair or stool with good posture.

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2. Squeeze your shoulder blades together.
3. Hold for three seconds.
4. Repeat 10 times.

2. Abdomen Pulses

How to do it, according to Gardner and Karen Canham, CPT, founder of Karen Ann Wellness in Fort Myers, Florida:

1. Stand tall with feet hip-width apart, with your spine neutral (not arched or tucked). Shoulders should be relaxed and slightly pulled back or down, while the chin should be level with ears stacked over shoulders. (You can also do this while walking or sitting.)
2. Pull your belly inward toward your spine.
3. Hold for five seconds.
4. Repeat 10 times

3. Single Leg Lifts

How to do it, according to Gardner and Canham:

1. Start standing tall with feet hip-width apart and weight evenly distributed.
2. Lift one leg off the ground a few inches in front of you, keeping the knee slightly bent. The standing leg should remain soft (not locked), with weight centered through the midfoot. Keep feet parallel and toes pointing forward. Your spine should be tall and neutral with shoulders relaxed and down (avoid leaning toward the standing hip).
3. Hold this position for 10 seconds. (If you lose your balance, move back into the position. Work up to holding for the full 10 seconds without stepping the raised foot down.)
4. Repeat 5 to 10 times on each leg.
5. If this becomes too easy, close your eyes. Removing spatial awareness strengthens neuromuscular control and reduces fall risk over time, Canham says.

4. Sit Down and Stand Up

Practice this exercise to support your hip and thigh muscles, which will help you continue to have ease in your daily movements as you age, Gardner says.

How to do it, according to Gardner and Canham:

1. Sit near the front edge of a sturdy chair, feet flat on the floor, hip-width apart.
2. Before standing, hinge slightly forward from the hips while keeping the chest lifted. Stand up with your spine neutral, with shoulders back and down. When standing, finish tall with hips fully extended. (Use your hands to push out of the chair if needed, for safety, but aim to progress toward standing without using your hands to build your lower-body strength.)
3. Sit back down in the chair before standing up again right away. If you take 12 seconds or longer to repeat the sit-to-stand motion five times, you may be at an increased risk of falls.

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4. To make this more challenging, slow the lowering phase to three to four seconds, hold light dumbbells, or pause for two seconds just above the chair before sitting.
5. Repeat 10 times, for three sets a day.

5. Pelvic Floor Squeezes

How to do it, according to Gardner and Canham:

1. Begin lying down, seated, or standing. Beginners often benefit from lying down to isolate the muscles properly, Canham says.
2. Squeeze your pelvic floor muscles as if you’re trying to stop yourself from urinating.
3. Hold for five seconds, then relax for five seconds. Maintain a neutral posture: Avoid clenching glutes, tightening thighs, or holding your breath. The contraction should feel internal and controlled.
4. Repeat 10 times for three sets each day.

6. Side Walking

“Side walking works the hip muscles and the sides of the pelvis,” Gardner says. “It supports your knees, ankles, and spine.”

How to do it, according to Gardner:

1. Stand with feet hip-width apart. There should be a slight bend in the knees and hips. Keep your chest tall, spine neutral, and knees slightly bent.
2. Step to the right 10 times.
3. Step to the left 10 times.
4. If desired, add a thick resistance band above the knees to increase resistance and make the movement more challenging (or around the ankles for even greater difficulty). Maintain tension on the band the entire time and avoid swaying the torso.
5. Repeat for two to three sets.

• Strength training in midlife and beyond can help improve muscle mass, bone density (particularly in postmenopausal women), and joint health, and may also have benefits for type 2 diabetes, as well as mood-boosting benefits.
• The best strength exercises for adults over 50 who are beginners don’t necessarily need to involve weights, but rather can include body weight or a simple support tool like a chair.
• Although it’s generally safe to begin strength training after 50, speak to your doctor to make sure it’s okay for you, as well as about best practices that suit your body.