Strength Training Is a Game-Changer for Your 50s—Here's How to Start

Strength training can literally turn back the clock on your fitness, helping you become stronger in your 50s than you were decades earlier. Sarah Baldassaro discovered this firsthand when she started working with a trainer at age 50—now at 52, she says she's stronger than she's ever been and feels like she's back in her early 30s.

Why Is Strength Training So Critical After 50?

The science behind strength training's power becomes especially important during midlife. After menopause, estrogen loss accelerates bone density reduction and contributes to gradual muscle mass loss. "People underestimate how powerful it is," said Dr. Christina DeAngelis, an obstetrician-gynecologist at Penn State Health.

Physical therapist Hilary Granat explains that bone and muscle health work together: when muscle pulls on bone during resistance training, it stimulates bone-building cells. This interconnected process helps women maintain healthy weight and stick with fitness goals.

What Should Your Strength Training Workout Look Like?

Effective strength training doesn't require expensive equipment or complicated routines. The key is working "close to muscle failure," which means lifting weights heavy enough to be challenging and doing six to 30 repetitions. You'll know you're working hard enough when you start slowing down or can't complete another repetition with good form.

For beginners, a good starting point for exercises like bicep curls is weights between 5 and 20 pounds, with novices beginning at the lower end. Baldassaro has worked her way up to 20 pounds for some exercises, showing how strength can build over time.

Your strength training routine can include various types of resistance exercises:

• Equipment-based exercises: Dumbbells, free weights, or machines like rowers for exercises such as chest presses
• Bodyweight movements: Pushups, squats, lunges, situps, crunches, planks, or wall squats
• Functional activities: Even getting in and out of a chair engages your core and works on coordination and balance
• Impact training: Walking, hiking, running, jumping, skipping, and stair climbing to further strengthen bones

How Often Should You Train for Maximum Benefits?

The frequency and intensity don't need to be overwhelming. For high-impact exercises like "rebound jumps"—jumping up and down from a step 10 to 30 times—three times per week is sufficient. "We're not talking about jumping hard and fast and a lot," Granat explains.

Balance exercises should also be incorporated into your routine, as they play a crucial role in preventing falls that could break or fracture bones. These can include tai chi, yoga, or even standing on one leg while brushing your teeth for around 30 seconds.

The benefits extend beyond just those over 50. Since bone mass peaks between ages 25 and 30 and slowly begins to decline around age 40, starting strength training earlier provides even greater long-term benefits. After experiencing the transformative effects of strength training, Baldassaro's advice is simple: "Don't wait. Get started."