Exercise after 50 (and 60): strength, balance and safety
Why strength training matters even more with age, how to adapt intensity and impact, and which exercises help you stay independent.
Strength is health
From 50 onwards, muscle is lost faster without training. Two or three strength sessions a week help maintain muscle, bone and the ability to do everything yourself.
Adapt, don't quit
A longer warm-up (10–15 minutes), moderate rather than maximal effort, less impact and more recovery between hard sessions. Jumps are optional, not required.
Exercises that make a difference
Sit-to-stand from a chair, step-ups, band rows, wall push-ups, glute bridges and balance drills (single-leg stance, heel-to-toe walking) with support nearby.
Talk to your doctor when…
You have heart disease, uncontrolled high blood pressure, chest pain on exertion, dizziness or recent surgery. FitHandy's screening asks these questions and, if needed, asks you to see a professional before starting.