Why Strength Training After 50 Matters (and How to Start Safely)
As we get older, staying active becomes more important- but also more confusing. Many people in their 50s, 60s, and older aren’t sure how to approach exercise safely and effectively. Strength training is one of the most beneficial things you can do, but it needs to be approached the right way.
Why strength matters as you age
Maybe this is you, or someone close to you who struggles with day-to-day tasks. Getting off the couch, or walking up the stairs, or taking their groceries from the car to their kitchen. Naturally getting older our bodies start to deteriorate. We lose our muscle mass. Strength. Balance. And over time, that can lead to losing your independence.
This is a recipe for injuries to become more common as you age. If you lose your balance and fall to the floor, it could lead to a broken bone. Simple tasks as I mentioned like getting off the couch just become very difficult- needing to use all you got to get up, or asking a family member to help you.
Every day is a fight to do things you didn’t stop to think about when you were younger. Including strength training into your routine will start to make a lot of those tasks easier and manageable again. Strength training helps rebuild and maintain your independence as you get older.
Common mistakes when starting strength training
I’m always thrilled to see someone who’s excited to start, or return to their fitness journey. In the beginning your motivation is high, but that can lead to some common mistakes I see people make when starting to strength train.
Because motivation is high at the start, or you’re thinking of what you were able to do in the past- it’s very easy to do too much, too fast. That could look like going to the gym everyday or you’re doing workouts with high intensity to what your body is ready for. This approach can lead to you hurting yourself and getting injured or burnout.
Another common thing I see is people who only focus on cardio, and neglect strength training for various reasons. While cardio has many benefits and should be included as part of your routine- strength training improves your strength, muscle mass, mobility, balance, and bone density.
Another mistake is just not knowing what to do- so workouts become random and inconsistent. Maybe you’ve made the decision to finally step foot in the gym, which is an amazing accomplishment. And you should be proud of it. But like any goal, you should have direction and intentionality on how you get from point A to point B. Without structure, it can lead to you going to the gym for months on end without any results. If you’ve been there, you know how frustrating that is.
And lastly, if you don’t know how to strength train properly- you can be doing the exercises with poor technique. Not using proper technique can lead to you getting hurt and injured. Knowing how to do the exercises correctly helps ensure you’re getting an effective workout while being safe.
How to start strength training safely after 50
Now, when it comes to strength training safely- it’s better for you to not rush it. You want to make sure you ease into to avoid hurting yourself- and helps you build and maintain a consistent routine. Consistency is key here.
Another thing when starting out is to keep the weights light and the workouts relatively easy. In the beginning, the goal isn’t to push your body to its absolute limit. You want to build a strong and solid foundation- safely.
By keeping the weights light, you’re able to practice and reinforce proper technique to keep you safe- and the workouts efficient. Over time, as you get more comfortable and confident, you can gradually increase the weight and the intensity of the workouts.
What a good workout program looks like
Now that we’ve talked about the do’s and dont’s of strength training as you age- how do we put that all together?
As I mentioned earlier, consistency is key- so having a workout routine you can maintain with your schedule and lifestyle is very important. Most of my clients strength train 2-3 times per week with great results. Quality over quantity.
For most of my senior clients I like using a full body workout split. It allows you to work every muscle group in the body multiple times per week, while also spreading the stress across your body for every workout.
The workouts should be centered around building strength and improving movement quality. With this in mind, it gives you direction on how you should be progressing your workouts.
The goal isn’t just to exercise- it’s to stay strong, capable, and independent for years to come.
How to get started
If you’re not sure where to start, or you want guidance to do this safely, working with a coach can make a big difference. At Moving Better Hollywood, training is personalized to help you build strength, move better, and stay independent as you age.
[Start here] to learn more or get in touch.
