Age is no barrier to living an active lifestyle, and with the right strength training program, people over 50 can stay strong and healthy.
This ultimate strength training program is designed to improve your physical fitness, mobility, and quality of life for years to come.
NOTE: You can get your free strength training program PDF below.
Get Started With a Fitness Plan
The first step in any strength training program is to develop a plan to help you reach your goals.
When you create a fitness plan for starting the program, you must find an activity that you enjoy and ensure that it includes strength training exercises.
Strength training can be done with free weights, machines, body weights, or exercise bands. The American College of Sports
Medicine recommends three to five days of weekly strength-training exercises for adults over 50 to stay fit and healthy.
Take the Time to Warm Up and Cool Down
Warming up and cooling down can help reduce injury and support recovery, so take the time to do them before and after your workouts.
Focusing on dynamic warm-up exercises before starting your strength training program is essential. You could do a slow jog, jump rope, or any other light exercise to increase your heart rate and warm your muscles.
After completing the main body of your workout, include some stretching and relaxation activities such as yoga poses or foam rolling to help you cool down and reduce post-exercise muscle soreness.
Focus on Multi-Joint Exercises
When creating your program, stick with multi-joint exercises like squats and lunges, which will help you build muscle most efficiently.
Multi-joint exercises, also known as “compound exercises, ” involve using multiple muscle groups simultaneously. Focusing on these exercises will save you time while allowing you to work various muscles simultaneously, helping you maximize your workout.
Aim to include several multi-joint exercises in each session and vary your program regularly to keep it fresh and fun.
Incorporate Cardio Exercise
Don’t forget to include light cardio exercise into your strength training program—this will boost heart health, improve flexibility, and enhance overall performance.
Adding light cardio exercise into your routines is essential to improve your overall abdominal, core, and cardiovascular endurance.
This could include any of the following activities: jogging, biking, swimming, elliptical machines, rowing machines, stair climbers, or even fast-paced walking.
Aim for a minimum of 15 minutes 3 times per week at a comfortable intensity—you should be able to talk while exercising but still feel challenged.
Use Progression Training Based on Your Goals
You should tailor the progression of your program based on whether you’re looking for increased endurance or muscle size—make sure you know what you want before starting!
Use repetition ranges of 12-15 repetitions per set to improve endurance and overall strength.
On the other hand, if you want to gain muscle size, you should use repetition ranges of 6-12 reps. After 8-12 weeks of consistent training, increase the challenge by weight by 5%-10% for muscle size goals or reps for endurance goals.
When progressing sets or reps in your exercise program, ensure the weights are still manageable with good form.
Strength Training Program for Over 50
Strength training can be an excellent way for individuals over 50 to maintain or improve their strength, mobility, and overall health. Here is a sample strength training program for individuals over 50:
- Warm-up: Begin with 5-10 minutes of light cardio exercise, such as walking or cycling, to get your blood flowing and loosen up your muscles.
- Squats: Stand with your feet hip-width apart and lower your body as if sitting on a chair. Keep your back straight and your knees behind your toes. Do 2-3 sets of 10-15 reps.
- Push-ups: Get into a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up. If necessary, do modify push-ups with your knees on the floor. Do 2-3 sets of 10-15 reps.
- Lunges: Stand with your feet shoulder-width apart and take a big step forward with one foot, bending both knees until the back knee almost touches the ground. Step back to the starting position and repeat with the other leg. Do 2-3 sets of 10-15 reps.
- Dumbbell rows: Hold a dumbbell in one hand and place the opposite knee and writing on a bench or other stable surface. Pull the weight up towards your chest with your arm extended, keeping your elbow close to your body. Do 2-3 sets of 10-15 reps on each side.
- Planks: Get into a push-up position, but instead of lowering your body, hold yourself up with your forearms and toes. Keep your back straight and hold for 30-60 seconds. Do 2-3 sets.
- Cool-down: Finish with 5-10 minutes of light cardio exercise and stretching.
NOTE: You can get your free strength training program PDF below.
Remember to start with light weights and gradually increase the intensity as your strength improves.
Resting for at least 48 hours between strength training sessions is essential for your muscles to recover.
As always, consult with a doctor before beginning any new exercise program.
