Staying fit after 50 doesn’t have to be daunting—it’s all about finding the right approach that works for you. While it’s natural for muscular strength to decline with age, incorporating strength training into your routine can make a world of difference. Strength training not only helps maintain your muscle mass and prevent atrophy, but it also plays a crucial role in enhancing bone density. This means it can slow the rate of bone breakdown, reducing your risk of fractures as you age.
The key is finding a manageable routine that fits into your schedule and suits your fitness level. Try this simple full-body session, which combines exercises to help build strength and stability. Complete two to three rounds of these moves, aiming for two or three workouts per week:
Full-Body Strength Training Routine
Bodyweight Squats
Bodyweight squats are a fundamental exercise that targets your legs, glutes, and core, while also improving overall lower body strength and stability. Follow these steps to perform them correctly:
Start Position: Stand with your feet shoulder-width apart, toes slightly pointed out. Keep your chest up and your core engaged.
Lowering Phase: Push your hips back and bend your knees, lowering your body as if sitting into a chair. Aim to go as low as you comfortably can, ideally until your thighs are parallel to the floor.
Return to Start: Drive through your heels to return to a standing position, ensuring your knees don’t cave inward.
Perform 12–15 repetitions, focusing on proper form and controlled movement. Adjust the reps based on your fitness level.
Push-Ups (or Modified Push-Ups)
Starting Position: Begin in a high plank position with your hands placed shoulder-width apart on the floor, directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core to maintain stability. If performing modified push-ups, place your knees on the ground while maintaining a straight line from your head to your knees.
Lowering Phase: Bend your elbows to lower your chest toward the ground while keeping your body aligned. Your elbows should be at about a 45-degree angle relative to your torso. Lower as far as you can without losing form or straining your shoulders.
Return to Start: Push through your palms to straighten your arms and return to the starting position. Avoid locking your elbows at the top.
Perform 8–15 repetitions, depending on your comfort and fitness level. Focus on form and controlled movements, taking breaks as needed to ensure quality over quantity.
Bent-Over Rows
Starting Position: Stand with your feet shoulder-width apart, holding a resistance band or a dumbbell in each hand. If using a resistance band, secure it under your feet. Slightly bend your knees and hinge forward at the hips while keeping your back straight and core engaged. Your arms should hang straight down toward the floor, palms facing in.
Perform the Row: Pull the resistance band or dumbbells toward your torso, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement, ensuring your back remains straight and your neck stays neutral.
Return to Start: Slowly straighten your arms and lower the weights or tension in the band back to the starting position. Avoid rounding your back or using momentum to lift the weight.
Perform 8–12 repetitions with controlled motion, focusing on engaging your back muscles throughout the exercise. Remember to rest and adjust the resistance or weight as needed.
Plank Holds
Starting Position: Begin by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders, and clasp your hands together if desired. Lift your body into a straight line from your head to your heels, resting on your toes and forearms. Engage your core, glutes, and legs to maintain this alignment.
Hold the Position: Keep your body tight and avoid letting your hips sag or rise too high. Your neck should stay neutral, with your gaze directed toward the floor. Focus on deep, steady breathing while holding the position.
Duration: Aim to hold the plank for 20–60 seconds, depending on your fitness level. Gradually increase the duration as your core strength improves. Rest briefly between sets and repeat as needed for your workout session.
Plank holds are an excellent way to strengthen your core, improve posture, and build overall stability.
Glute Bridges
Starting Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with your palms facing down. Ensure your lower back is in a neutral position without pressing it into the floor.
Executing the Movement: Engage your core and squeeze your glutes as you lift your hips toward the ceiling. Keep your shoulders, upper back, and feet firmly planted on the ground. Your body should form a straight line from your knees to your shoulders at the top of the movement. Avoid overarching your lower back—focus on engaging your glutes to lift.
Lowering Back Down: Slowly lower your hips back to the starting position while maintaining control. Avoid letting your hips drop too quickly or losing tension in your glutes and core.
Repetitions: Perform 10–15 repetitions for 2–3 sets, or adjust based on your fitness level and workout goals. Incorporating glute bridges into your routine helps strengthen your glutes, hamstrings, and lower back while promoting hip mobility and core stability.
Ensure to take about 30 to 60 seconds of rest between each exercise and listen to your body. Consistency is more important than intensity, so start at a pace you're comfortable with and gradually increase as you gain strength and confidence.
This routine strengthens major muscle groups, enhances balance, and improves flexibility—key aspects to thriving after 50. With consistency, strength training can help you feel stronger, more energetic, and more confident in your day-to-day activities. Best of all, it proves that staying fit after 50 truly is easier than you think.
About the Author:
Steve, the CFO and online trainer at Coreve Health & Fitness Coaching, brings a wealth of experience and expertise to the table. With a background as a retired First Responder and Personal Trainer, Steve has a deep understanding of the importance of fitness and nutrition in achieving optimal health. In his previous role, he specialized in training police personnel, equipping them with the physical fitness required to compete for elite positions within the Department. Drawing from his extensive knowledge and passion for fitness, Steve now dedicates his time to providing online training and guidance, empowering individuals to reach their fitness goals and live a healthier lifestyle. With his unique background and commitment to helping others, Steve is a valuable asset to the Coreve Health & Fitness Coaching team.
For further information about health & fitness, contact us via our website for a free non-committal 30-minute consultation. Start your journey towards a healthier and fitter you today! https://www.corevefitness.ca/
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