Beginner’s Guide to Strength Training After 50

Summary: Strength training for seniors improves mobility, bone health and overall well-being with safe, effective exercises. This article explores why strength training is important and how you can kick-start your journey to a stronger and healthier lifestyle.

Strength training is one of the best things you can do for your body after 50. Aging results in the loss of muscle mass, bone density, and flexibility, making daily tasks like carrying groceries, climbing stairs, or getting up from a chair more challenging.

Regular strength training exercises can help slow down, and even reverse, some of these changes. It can help you build and maintain muscle, protect your bones and improve your balance. The good news is that you don’t need to spend hours at the gym to see results. Simple, low-impact exercises using body weight, resistance bands, or light dumbbells can be equally effective and can be done at home.

Why strength training matters after 50

Strength training is not just for bodybuilders and athletes. It is beneficial for everyone, especially as you get older. After 50, your body naturally loses muscle mass—a process called sarcopenia—which can lead to reduced strength, a slower metabolism, and a higher risk of falls and injuries.¹ A strength training program can help you:

• Build and maintain muscle – Think of strength training exercises as regular maintenance for your muscles. It can help prevent muscle loss, giving you better stability and reducing your risk of falls and injuries.
• Protect your bones and joints – Your bone density also declines after age 50, making you more susceptible to fractures or osteoporosis.² Lifting weights or using resistance bands puts healthy stress on your bones so they can get stronger. It also helps strengthen the muscles around your joints, providing extra support and reducing pain from arthritis or stiffness.
• Boost your metabolism – Maintaining weight can become more challenging as you age. Muscle tissue burns more calories than fat, so building muscles through strength training can boost your metabolism, aiding weight management.
• Improve balance and prevent falls – Falls are the leading cause of injury for seniors.³ But strength training can help improve your balance and keep you steady on your feet. Exercises like squats, step-ups and resistance band training can help strengthen your leg and core muscles, giving you better coordination and stability.
• Enhance overall well-being – Beyond physical benefits, strength training positively impacts mental and emotional health. It can help boost your mood, reduce stress, and improve cognitive function.

Getting started: Strength training basics for beginners

Beginning a strength training program after 50 doesn’t have to be intimidating. All you need is the right approach and a commitment to staying consistent. Here are some steps to take for a successful strength training program.

Focus on proper form

Form is everything in strength training. Using the proper technique helps you get the most out of every movement while protecting your joints and muscles from strain. Start by practicing exercises using only your body weight. Move slowly and with control, ensuring you feel stable before adding resistance.

Choose the right resistance

Strength training doesn’t mean you have to lift heavy weights. Resistance exercises can be very effective in strength training. The key is to start light and gradually build up as you get stronger. Some resistance options include:

• Bodyweight exercises like squats, wall push-ups, or leg lifts
• Resistance bands
• Light dumbbells (2-5 pounds)
• Household items like water bottles or canned food

Start with a few movements

Focus on exercises that work multiple muscle groups, like squats, wall push-ups, seated leg lifts, resistance band rows, and glute bridges. Aim for 8-12 repetitions per exercise and one to two sets, increasing as you grow stronger.

Remember to warm up and cool down

Before you start your strength training exercises, take 5-10 minutes to loosen up your body with gentle movements like stretches, arm circles or leg swings. If you jump straight into a workout without warming up, you can put an unnecessary strain on your muscles and joints. You should also stretch after your workout, which helps with flexibility and reduces soreness.

Listen to your body

Avoid pushing too hard, too fast. This is a common mistake beginners make. Your workout should challenge you but not strain you to where you feel sharp pain or are completely drained afterward. If something feels off, stop and adjust to what you are doing.

Stay consistent and be patient

Results from a strength training program won’t happen overnight. You should try to do your strength training exercises at least two or three days per week. With small, steady progress, you can gradually improve your strength, balance and energy level.

Beginner-friendly strength training program

Here’s how to implement these tips with a beginner-friendly exercise program. All you need is a little space, some light resistance, and about 20-30 minutes.

Exercise 1: Chair squats

1. Stand in front of a sturdy chair, facing away from it, with your feet hip-width apart.
2. Slowly lower yourself until your buttocks touch the chair (without fully sitting down).
3. Push through your heels to stand back up.
4. Use the chair for support if needed, or place your hands on a counter for stability.

Ready to try it? Watch this chair squats how to video.

Exercise 2: Wall push-ups

1. Stand a few feet from a wall and place your hands on the wall shoulder-width apart at chest height.
2. Keep your body straight and lower yourself toward the wall.
3. Push back to the starting position.
4. Move closer to the wall for an easier version, or step farther away for more challenge.

Check out this video of wall pushups.

Exercise 3: Seated leg lifts

1. Sit on a chair with your feet flat on the floor.
2. Lift one foot a few inches off the ground while keeping your knee bent.
3. Hold for a second, then lower slowly.
4. Repeat on the other side.
5. Hold on to the chair for support, or straighten your leg for a bigger challenge.

Watch this video to perform seated leg lifts.

Exercise 4: Resistance band rows

1. Sit or stand tall with a resistance band anchored around a sturdy object (or under your feet).
2. Hold the band in both hands and pull it toward your chest, keeping your elbows close to your body.
3. Slowly release and return to the starting position.
4. Use a lighter band or sit down if standing feels unstable.

This video shows how you do resistance band rows sitting down.

Exercise 5: Glute bridges

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Press through your heels and lift your hips toward the ceiling.
3. Hold for a second, then slowly lower back down.
4. Place a cushion under your lower back for support if needed.

Here’s a video that guides you in performing glute bridges.

Your strength training journey starts now

Strength training after 50 isn’t just about building muscle. It’s about building a healthier, stronger and happier version of yourself. You can improve your strength, balance, mobility, and more by incorporating low-impact strength training exercises into your weekly routine. Doing this can help make everyday tasks easier and significantly reduce your risk of injury.

Consistency is key. With just two or three sessions per week, your small, steady progress will add up, leading to noticeable improvements in how you feel and move. At Mutual of Omaha, we believe in helping you live a healthier, more active life at every stage. Visit our Health & Well-Being Resource Center for more expert tips, exercise guides and tools to support your fitness journey.

FAQs

Q1: Is it safe to start strength training after 50 if you’ve never exercised before?

Yes, starting strength training after 50 is safe, even if you’ve never exercised before. You should start a new strength training program slowly, choosing low-impact exercises that fit your fitness level. Don’t push yourself. Instead, gradually increase the weight or resistance you use and the number of sets and repetitions you do. If you have any old injuries or pre-existing medical conditions, it’s a good idea to check with your doctor before you start any new exercise routine.

Q2: How often should I do strength training to see results?

Aim for two to three sessions per week, with rest days in between. Consistent exercise, even in short sessions, leads to gradual progress and visible muscle tone changes.

Q3: Do I need special equipment, or can I do strength training at home?

You don’t need special equipment or a pricey gym membership to do strength training exercises. You can do the workout in the comfort of your own home. If you don’t have dumbbells, you can use water bottles or canned food for resistance.

 

Looking for more health information?

Visit the Medicare Advice Center
 

Sources:

1. Cleveland Clinic, Sarcopenia (Muscle Loss): Symptoms & Causes, June 2022
2. John Hopkins Medicine, Osteoporosis: What You Need to Know as You Age
3. Centers for Disease Control and Prevention, Older Adult Falls Data, January 2023
4. com, Reps and Sets: How Many Reps Per Workout Set Should You Do?, November 2024

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