How to Start Strength Training Over 50: A Simple Guide

As we age, it's common to worry about losing muscle mass and strength. 

But with a well-structured strength training program, you can not only maintain your muscles but also improve your overall health and wellbeing. 

In this guide, we'll cover the basics of starting strength training over 50, including the benefits, essential exercises, and tips for success.

Benefits of Strength Training Over 50

Strength training offers numerous benefits for individuals over 50, including:

1. Increased muscle mass and strength: Building muscle helps counteract age-related muscle loss (sarcopenia) and improves functional ability.
2. Improved bone density: Resistance training stimulates bone growth, helping to prevent osteoporosis.
3. Better balance and coordination: Strength exercises help improve balance and reduce the risk of falls and injuries.
4. Enhanced metabolism: As you gain muscle, your resting metabolic rate increases, supporting weight management.
5. Reduced chronic disease risk: Regular strength training can help lower blood pressure, cholesterol levels, and blood sugar.

Research has also shown that resistance training is closely linked to a reduced risk of all-cause mortality, lower risks of cardiovascular disease and cancer, and a lower risk of developing dementia. 

However, some people think that because they are of a certain age, it’s too late for them to experience the benefits. 

Well, I’m here to tell those people that it’s not too late!

This study from 2022 reveals that even if you begin strength training later in life, you can still reap the rewards for years to come.

How to start strength training with no experience

The best way to start strength training with little experience is to get a personal trainer. 

A PT will be able to introduce you to beginner exercises and help you do them with proper form, reducing risk of injury or overworking yourself. 

At first, they will probably have you do simple bodyweight exercises like squats, lunges, push up variation, and bicep curls.

These are relatively easy to get the hang of but provide great benefit when done consistently as part of a long-term workout plan - something else a PT will be able to help you create.

If you don’t have the resources for a personal trainer, the next section has some descriptions of how to do these essential exercises. 

For a greater understanding of how to do them, take some time to search on Youtube for instructional videos and take notes.    

Also, be sure to start slow and progress gradually and only when you’re ready. This means begin with lighter weights and fewer repetitions, gradually increasing as you become stronger.

In fact, rather than focussing too much on the weight you use, remember that proper form is crucial for preventing injury and maximising results. 

Lastly, make sure to include rest days. By giving yourself two days or so between workouts, you’ll allow your muscles and body to recover fully so that you get the full benefits. 

Essential exercises for strength training over 50

1. Squats: This compound exercise targets the legs, glutes, and core muscles. Stand with feet shoulder-width apart, then bend your knees and lower your body as if sitting in a chair. Then straighten your legs to stand up tall again. 
2. Push-ups: These upper-body exercises work the chest, shoulders, triceps, and core. Start in a plank position with hands slightly wider than shoulder-width apart, then lower your body until your chest nearly touches the ground. Have your knees on the floor for an easier variation. 
3. Lunges: Lunges target the legs, glutes, and core while improving balance and coordination. Step forward with one foot, bending both knees to form a 90-degree angle. Then straighten both legs. 
4. Deadlifts: This compound exercise targets the legs, glutes, lower back, and arms. Stand with feet shoulder-width apart, bend at the hips, and lift a weight (barbell or dumbbells) along your legs until you're standing upright. Keep your back straight. 
5. Bicep curls: Targeting the biceps and forearms, this exercise can be done using dumbbells or a barbell. Stand with feet shoulder-width apart, then curl the weight up to shoulder height.

Final thoughts 

By following these easy tips and incorporating the essential exercises we've shared above, you'll be on a path to building muscle, boosting strength, and enjoying a better quality of life in no time,

Remember, it's all about taking it slow, focusing on proper technique, and listening to your body along the way.

If you need guidance or have any concerns, consult with professionals who can help you every step of the way.

So what are you waiting for? Let's get moving and start experiencing the incredible benefits of strength training over 50!

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