Strength Training Over 50: Why It’s Never Too Late to Build Muscle
As we head into the final stretch of summer, it is the perfect time to turn up the heat on your fitness goals, especially if you are over 50. Whether you are new to strength training or returning after a break, the truth is it’s never too late to build muscle.
What Happens as We Age?
Starting around age 30, adults begin to lose muscle mass naturally, a process known as sarcopenia. By the time we reach 50, muscle loss can accelerate unless we actively counteract it. This decline doesn’t just affect strength; it impacts balance, bone density, metabolism, and overall independence.
The Good News?
Strength training is one of the most powerful tools to fight age-related muscle loss. Regular resistance exercises can:
- Preserve and rebuild lean muscle mass
- Improve balance and coordination (reducing fall risk)
- Support healthy joints and posture
- Boost metabolism and aid in weight management
- Increase confidence and energy
In other words, strength training helps you stay strong, mobile, and independent for years to come.
Sample Strength Workout: Machine-Based Routine
Not sure where to start? Here is a simple, beginner-friendly machine workout you can do right here at the gym. Designed to target major muscle groups, this routine is low-impact, joint-friendly, and easily adjustable for all fitness levels.
Warm-Up: 5–10 minutes on the treadmill or stationary bike.
Perform 2 sets of 10–12 reps for each exercise (rest 60 seconds between sets):
- Leg Press Machine
Targets: Quads, hamstrings, glutes
Adjust the seat so knees form a 90° angle. Push through your heels, don’t lock knees at the top. - Keiser Multi Hip – Abduction
Targets: Outer thighs, glutes (hip abductors)
Adjust the height of the roller pad so it lines up with your outer thigh. Stand tall, hold the handles for support, and sweep your working leg outward against the resistance. Keep your core engaged and movement controlled. Switch legs after each set. - Chest Press Machine
Targets: Chest, shoulders, triceps
Keep your back flat and press the handles forward. Control the return slowly. - Seated Row Machine
Targets: Upper back, biceps
Sit tall and pull handles toward your chest, squeezing shoulder blades together. - Abdominal Crunch on Mat
Targets: Core
Engage your abs and curl forward. Avoid using momentum and pulling on neck. Slow and controlled is key.
Cool Down: Stretch major muscle groups, focusing on hamstrings, quads, chest, and shoulders.
Stay Consistent, Stay Strong!
Aim for strength training 2–3 times per week, allowing rest days in between. Combine with regular cardio, a balanced diet, and flexibility work for optimal results.
Need help getting started or adjusting machines properly? Ask about or schedule a personal training session to tailor your program. As always, consult your physician or a qualified healthcare provider before beginning any new exercise program, especially if you have any pre-existing health conditions or concerns. This workout is intended for general informational purposes only.
Final Thought
Aging is inevitable but losing strength doesn’t have to be. Whether you are 50, 60, or beyond, now is the time to invest in your health, strength, and independence.
Let’s build strength, confidence, and community, one rep at a time.
Blog by FitPlan Group Fitness Instructor Ally Wilson
