A Smarter Way to Train After 50

After 50, strength training isn’t about chasing personal bests; it’s very much about protecting joints, preserving muscle and bone, and staying strong for the long haul. The research is clear: two to three well-structured sessions a week, as short as 20–30 minutes, can improve strength, support bone density, reduce body fat and help manage blood pressure. This is asset protection, not ego lifting; the asset being your BODY (that shell which protects us).

The rules are straightforward though; prioritise safety over load.

No one likes pain, so if it hurts in the joints, pivot. Or stop for a bit.

Master form before adding weight (as in lifting weights), train all major muscle groups two to three times a week using controlled, multi-joint movements and work at a moderate intensity, with challenging but repeatable exercises and then progress gradually.

Make sure you respect your recovery time and take a rest day between sessions.

Another recommendation is to layer in some of the balance, mobility and posture work to reduce your falls possibilities over time as it helps to maintain your independence. Granted that no one is thinking about falls in their 50s but if we start today, our 70s and 80s are going to be an easier pace.

Finally, zoom out. Your strength and cardio* work could sit alongside around 90 minutes of moderate weekly movement (eg equivalent of 3 walks x 30 minutes).

If we think chair squats before beach walks at Henley or Brighton, step-ups before tackling the Adelaide Hills or Mt Lofty, stretchy bands before lifting the grandkids (and keep carrying 10 bags of shopping in from the car!) we get into the thinking of our long term health, not just the immediate , so it’s an easier way to integrate into our lifestyle.

It shouldn’t be hard.

In midlife, smart training is disciplined, consistent and sustainable. Done properly, it’s one of the highest-return investments you can make in your future self.

YOUR PLAN

• 2-3 strength or cardio* sessions
• 2-3 x 30 minute walks

*we aren’t suggesting high impact cardio here, merely getting the heart rate up, a bit of puffy puff.

Protip; habit forming starts today and continues one small step at a time. Don’t expect to see immediate results but do expect to feel more readily available to make time for yourself as you simply feel healthier.