10 Best Weekly Strength Exercises To Do After 50
2025-03-19
This workout plan is designed specifically for individuals over 50 who are looking to enhance their strength and maintain a healthy, active lifestyle. It focuses on exercises that build muscle, improve balance, and boost overall endurance, all while being mindful of the body's evolving needs as we age. Each session encourages proper form and moderate intensity, ensuring a safe yet effective engagement of major muscle groups. By combining both functional movements and traditional strength exercises, this routine aims to preserve muscle mass, support joint health, and promote everyday vitality. Whether you're new to strength training or an experienced athlete, these exercises provide a well-rounded approach that caters to your evolving fitness journey.
Rucking
From Ruck Dot Beer
Rucking Is A Low-Impact Exercise That Involves Walking With A Weighted Backpack, Combining Cardiovascular And Strength Training Benefits. It's An Effective Way To Improve Endurance And Build Muscle Without The High-Impact Stress Of Running. Ideal For Those Over 50, Rucking Can Be Tailored By Adjusting The Weight To Match Fitness Levels. It's Great For Improving Core Stability And Engaging Multiple Muscle Groups, Especially In The Lower Body. This Exercise Can Be Incorporated Into Outdoor Hikes Or Urban Walks For Added Variety.
Walking Lunges
From Whats Up Dude
Walking Lunges are a dynamic lower body exercise that targets the quads, hamstrings, and glutes while also improving balance and core stability. This exercise involves stepping forward into a lunge position, lowering the body until both knees are bent at a right angle, then propelling yourself forward and repeating the motion with the opposite leg.
Lunge Twist
From BSR Physical Therapy
The Lunge Twist is a dynamic exercise that combines a forward lunge with a torso twist, targeting the legs, core, and improving overall balance and stability. Begin by stepping forward into a lunge, lowering your back knee toward the floor. Simultaneously, rotate your torso toward your lead leg, engaging your core. Return to the starting position by stepping back and repeat on the other side. This exercise is excellent for enhancing mobility and core strength after 50.
Farmers Carry
From PureGym
The Farmer's Carry is a full-body exercise that involves walking while holding a weight in each hand. This exercise improves grip strength, core stability, and overall endurance. It's particularly beneficial for enhancing balance and posture, making it ideal for individuals over 50. By engaging multiple muscle groups simultaneously, the Farmer's Carry aids in functional strength and conditioning.
Deadlift
From National Academy of Sports Medicine (NASM)
The Deadlift is a powerful full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. It involves lifting a weighted barbell from the ground to hip level while maintaining a neutral spine. This exercise enhances strength, stability, and can improve posture. It's crucial to focus on proper form to avoid injury, especially when starting out. Beginners should start with lighter weights and gradually increase as strength improves.
Overhead Press
From CrossFit
The Overhead Press is a fundamental strength exercise that targets the shoulder and upper chest muscles. Standing with your feet shoulder-width apart, press a barbell or dumbbells upward from shoulder height until your arms are fully extended overhead. Ensure your core remains engaged and avoid overarching your back throughout the movement. This exercise is excellent for enhancing shoulder stability and upper body strength. Perform with controlled movements to prevent injury.
Squat
From CrossFit
The Squat is a foundational lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It helps improve strength, balance, and mobility, which are crucial for maintaining an active lifestyle after 50. To perform, stand with feet shoulder-width apart, lower your body by bending the knees and hips, then return to standing. Ensure the knees do not extend past the toes and maintain a straight back throughout the movement.
Plank
From Marcus Filly
The Plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. It helps strengthen the abdominal muscles, back, and shoulders. This exercise is excellent for improving posture and enhancing overall core stability. Beginners should focus on maintaining proper form rather than holding the position for too long. The Plank can be modified to increase or decrease difficulty by adjusting arm and leg positions.
Bent Over Row
From OPEX Fitness
The Bent Over Row is a compound exercise that targets the upper and middle back muscles, while also engaging the shoulders and biceps. It involves bending at the hips and pulling a weight towards your torso, which helps improve posture and build core strength. Ensure a flat back and braced core throughout the movement to prevent injury and maximize effectiveness.
Chest Press
From Club Connect
The Chest Press is a weightlifting exercise that targets the pectoral muscles, triceps, and shoulders. It involves pressing weight away from the body while lying on a bench, typically using a barbell or dumbbells. This exercise helps to increase upper body strength and muscle mass. It can be performed on a flat bench, incline, or decline bench depending on the targeted area of the chest. Proper form and control are crucial to avoid injury and maximize efficacy.