How to Start Strength Training After 50: A Simple Starting Point

By Karina Philippi • Premier Fitness Solutions, Algonquin, Illinois

If I were in my 40s, 50s or 60s, hadn’t exercised in a while, and knew I needed to start strength training, I think the hardest part would be figuring out where to start.

Because there is SO much information out there.

How many days should I work out?

How heavy should I lift?

Do I need cardio?

Should I walk 10,000 steps?

What exercises are best?

And before you know it, something that could be pretty simple becomes so overwhelming that you do… nothing.

Start with something you can repeat

So if I were starting over, I’d forget about doing everything perfectly.

I’d start with 20 minutes of walking every day.

Then three times a week, I’d do some basic strength training.

And if you’re thinking, “Karina, I’m not ready for that yet”—okay!

Start with a five- or ten-minute walk. Start with two strength sessions, with a day between them to recover. The point is to find something you can actually do, then build from there.

I’d choose one exercise from each basic movement pattern:

Push.
Pull.
Squat.
Lunge.
Hinge.

And I’d add something that challenges my balance.

That’s enough to start.

And your squat doesn’t have to look like somebody else’s squat.

Maybe yours starts with getting up from a chair. Maybe you hold on for a lunge, or we choose another leg exercise that works better for you. We can work with the movement you have today and the guidance you’ve been given.

You don’t have to earn the right to start by already being good at it.

Why strength matters as we get older

Because especially as we get older, strength training matters.

We want to preserve our muscle.

We want to support our bones.

We want to stay strong, capable and independent.

And yes, maintaining muscle helps support the amount of energy our bodies use — but you don't need some complicated “metabolism-boosting” workout to get those benefits.

You need to start.

Then you can get stronger.

You can add weight.

You can improve your balance.

You can walk farther.

You can progress the exercises as your body gets more capable.

But none of that needs to happen on Day 1.

See a simple starting point

I made a quick video showing you exactly where I would start.

Watch my beginner movement video on Facebook

Simple. Doable. Maybe even a little underwhelming.

Because underwhelming action beats overcomplicated, extravagant inaction every single time.

Related: Pilates or Strength Training After 50? A Coach’s Perspective

Further reading: CDC: benefits of activity; CDC: adult activity guidance

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