Strength training after 50 helps you hold on to the muscle, bone strength and balance you rely on every day, and it takes less time than most people expect. The CDC asks older adults to do muscle-strengthening work on at least 2 days a week that covers every major muscle group, plus balance practice. Start with moves you can control, choose a weight that makes the last few reps feel hard and add a little more as each week gets easier.
What changes for muscle and bone after 40
Muscle and strength tend to drop with age when they aren't trained, which shows up in small ways first. Getting up from a low chair takes a push from your hands, carrying groceries up the stairs feels heavier and your balance feels less steady on uneven ground.
Bone changes too. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (part of NIH) notes that the risk of osteoporosis rises as people get older. It lists resistance training among the exercises that help, because lifting puts stress on bones in a way that can make them stronger as well as making your muscles work harder.
The encouraging part is that both muscle and bone respond to training at any age. You don't need to have lifted before, and you don't need heavy barbells to get started.
How often to lift
The CDC's weekly guidance for adults 65 and older has 3 parts, and it works as a sensible target in your 50s too.
Muscle-strengthening activities on 2 or more days a week that work your legs, hips, back, abdomen, chest, shoulders and arms
150 minutes of moderate aerobic activity, such as 30 minutes of brisk walking on 5 days
Balance activities such as walking heel to toe or standing up from a chair without using your hands
A simple week could look like this.
Monday. Full body strength, about 30 minutes
Tuesday. Brisk walk or an easy ride
Wednesday. Pilates or yoga for mobility and balance
Thursday. Full body strength
Saturday. Longer walk or a cycle class
Many women find it easier to stay consistent with 2 fixed strength days on the calendar than with a loose goal to lift "a few times a week." If you're also working on your glutes, our guide to glute workouts after 40 fits neatly into those 2 days.
Starter exercises
These 8 moves cover every major muscle group and need only a chair, a step, a band and a pair of dumbbells.
Sit to stand. Sit tall near the front of a sturdy chair, lean forward slightly and stand up without using your hands. Lower back down slowly.
Step ups. Use a low step and press through your whole front foot. Keep your knee in line with your toes.
Glute bridge. Lie on your back with your feet flat, then lift your hips until your body forms a straight line from shoulders to knees.
Incline push up. Place your hands on a counter or wall and lower your chest toward it with your body in a straight line.
Bent over row. Hinge at your hips with a flat back and pull a dumbbell toward your lower ribs.
Overhead press. Press light dumbbells from your shoulders to overhead while you keep your ribs down.
Farmer carry. Hold a dumbbell in each hand and walk tall for 20 to 30 steps.
Dead bug. Lie on your back with arms and legs raised, then slowly lower the opposite arm and leg while your low back stays down.
Start with 1 set of 8 to 12 reps for each move. Once that feels steady, build to 2 or 3 sets.
How heavy to go
The CDC's advice is to do muscle-strengthening work to the point where it's hard to do another repetition without help. In practice that means the last 2 reps of a set should feel challenging while your form still looks clean.
If you can finish 15 reps easily, the weight is too light. If your form breaks down before rep 8, it's too heavy. When a weight starts to feel easy across all your sets, move up to the next dumbbell or add a set. Small jumps every week or 2 add up over a few months.
Slow, controlled reps count. Lowering the weight over 2 to 3 seconds makes even light dumbbells work harder and helps you feel which muscles are doing the job.
Balance and mobility work
The CDC notes that balance activities help prevent falls and that strengthening your back, abdomen and legs also improves balance. That makes your strength sessions part of your balance plan already.
Add a few minutes of dedicated balance practice on most days.
Stand on 1 leg while you brush your teeth, holding the counter if you need it
Walk heel to toe along a hallway
Stand up from a chair and sit back down without using your hands
Pilates and yoga help here too. The National Center for Complementary and Integrative Health reports that several studies support a benefit of yoga for balance in older adults living in the community.
When to check with your doctor
Talk with your doctor or a physical therapist before you start if you have low bone density or osteoporosis, a heart condition, a recent injury or surgery, or if you haven't been active for a long time. NIAMS specifically advises people with low bone density, osteoporosis or other physical limitations to speak with a health care provider before starting an exercise program.
During any session, stop if you feel sharp pain, chest pain, dizziness or unusual shortness of breath. Tired muscles and mild soreness the next day are normal parts of getting stronger, while sharp or joint pain is your cue to stop and get it checked.
Lifting in a group class
A class takes the guesswork out of what to do and how much to lift. In our Strength and Sculpt classes you work with dumbbells, kettlebells and bands at your own pace, and the coach cues every move so you can adjust the weight or range as you go. You'll train with women at every level, including plenty who are new to lifting.
If you've been wondering whether it's too late to start lifting, come try a Strength and Sculpt class with us at Remix in Horsham or Plymouth Meeting. We'll help you pick your weights and learn each move at a pace that suits you. Claim your 2-week trial for $49 and see how it feels.
Sources
Centers for Disease Control and Prevention. Older Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
Centers for Disease Control and Prevention. What Counts as Physical Activity for Older Adults. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIH). Exercise for Your Bone Health. https://www.niams.nih.gov/health-topics/exercise-your-bone-health
National Center for Complementary and Integrative Health (NIH). Yoga: Effectiveness and Safety. https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines