Strength Training Program for Over 50

strength-training program for over 50 years of age

All of us will only get older with every passing day, and though we cannot do anything about this we certainly can control the psychological aging clock to an extent and can make our body look and feel younger by working out on a regular basis.

Though cardiovascular exercises are great for lung and heart efficiency, it is strength training that offers the benefits that help your body stay stronger, more functional, and younger.

Strength training becomes all the more important after 50. However, at this stage, it is not really about flat abs or big biceps but maintaining a healthy and strong body that is less prone to illness and injury.

Strength training after 50 helps in building muscle mass, decreasing body fat, building body density, improving mental health, and a lot more.

Since it has so many benefits to offer you naturally would now want to know about a strength training program for over 50, and this is exactly what you are not about to discover.

Exercises To Practice After 50

Forearm Plank

As we age, our core muscles start getting less supple and tend to shrink and this may cause extra strain on the back. To make sure your core muscles always remain strong the best exercise that you can do are planks.

How do you do it?

  • Start by lying on the floor and keep your forearms flat on the floor. Your elbows should be aligned right under your shoulders.
  • Now, engaging your core, lift your body up off the floor. Your forearms should be on the floor and your body should be forming a straight line from your head to your feet.
  • Do not let your hips drop or rise and your abdominals must be engaged.
  • Try to hold for about 20 seconds, to begin with, and once your core becomes stronger and you are more comfortable try holding the plank for a longer period without sacrificing your breath.

Chair Dip

This exercise will help tighten flabby and weak triceps.

How do you do it?

  • Sit on some sturdy chair. Keep your palms pressed against the chair’s seat, close to your hips, and move your butt forward until you are off the chair and your legs and arms are supporting your full body weight.
  • Form a 90-degree angle by bending your leg. Move your elbow towards the back and lower your butt slowly towards the floor. Make sure your elbows stay tucked in.
  • Now, push back up so that your arms are straight but while doing this do not take the support of your feet.
  • Repeat this 8 to 15 times.

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Squats greatly help tone your core muscles, glutes, and legs altogether. They help with flexibility and balance and thus prevent age-related falls.

How do you do it?

  • Stand tall and keep your feet at a hip distance. Your knees, toes, and hips, all must be facing forward.
  • Push your buttocks back and bend your knees as if you were about to sit, but this should not go any further down than 90 degrees.
  • At the lowest point, your glutes must be in a position as if you were just going to sit on a chair and your weight must be on your heels. Your knees should be behind your toes and this is something you need to be very careful about.
  • Rise back up and repeat.

Biceps Curl

Biceps curl helps strengthen and tone your biceps and this will help you enjoy better mobility and independence as you grow older.

How do you do it?

  • Take a resistance band and keep it under your left foot. In each of your hand hold one of the ends of this band.
  • While curling your hand towards the upper arms, bend your elbows. Keep pulling up for about 2 seconds and breathe out when you raise the band. Release for about 3 seconds.
  • While practicing this exercise, just your arms should be moving and not the upper body.
  • Repeat six times and then practice with your right foot and repeat six times again.

Leg Extensions

This is a great workout for the lower back and also hip and buttock muscles. Together with extending and stretching your hip and lower back muscles this exercise will also strengthen the pelvis and leg muscles.

How do you do it?

  • To begin you need to be on your knees and hands, and your pelvis must be in a neutral position.
  • Bring your left leg back and extend it as much as you comfortably can.
  • Go back to the starting position. Inhale during the forward movement and exhale during the backward movement.
  • Repeat this exercise 10 times with both legs.


This exercise will strengthen the buttock muscles, hip extensors, and hamstrings. Also, it will make your sacroiliac and lower back stronger.

How do you do it?

  • Begin by lying down on the floor or your bed and keep your knees bent, and your hips must be in a neutral position.
  • Now, lift your bottom as high off the floor as you comfortably can. Pause, and go back to the starting position.
  • Repeat this exercise 10 times.

Sit Backs

This back strengthening exercise helps stabilize your lower back. It will offer better balance and postural stability as you start gaining more control over the core muscles.

How do you do it?

  • Sit on your exercise mat with your arms crossed over the chest and your knees should be bent.
  • Now, slowly try to sit back and keep moving back as far as you can without getting uncomfortable.
  • Move back to the starting position. (When you sit back, keep your back straight.)
  • Repeat this exercise 10 times.

To Conclude

Exercising regularly can indeed help you always feel stronger and younger. You certainly will not notice any overnight changes but if you make this a habit you surely will be happy with the results, so much so that you will never ever want to give up on exercising.

So, start practicing these strength training exercises right from today and open the doorways to better health, more fitness, more confidence, and happier life.