Strength training after 50: where to start
Why lifting matters more with age, and a safe way to get started even if you’ve never trained.
Tyler Brooks
MS, ATC
Muscle and bone respond to strength training at every age. Lifting can help with balance, joint pain and everyday tasks like carrying groceries or getting up from the floor.
Start with the basics
✓ Sit-to-stand from a chair
✓ Wall or counter push-ups
✓ Step-ups onto a low step
✓ Rows with a resistance band
How hard should it feel?
Aim for a weight or variation you could do a few more reps of, but not many more. Two or three sessions a week is plenty to see progress.
Get a check first if
You have a heart or lung condition, recent surgery or pain that limits daily activity. Talk to your doctor and clinician before starting.
This article is general information, not medical advice. For a plan that fits you, book an evaluation.
General information, not medical advice
Articles are educational and don’t replace an evaluation. If symptoms are severe, sudden or getting worse, contact a medical professional.
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