The types of exercises that strengthen your muscles after the age of 50 are the same types of exercises that you would do to strengthen your muscles at any age. However, you will need to be cognizant of your current fitness level and any health concerns you may have. Strength training is one of the most effective exercises you can do to regain the muscular strength and endurance you have lost over the years. With a bit of determination and know how, you can turn back the clock and feel decades younger.

Strength Training

When you perform strength-training exercises it causes microscopic tears in your muscle fibers. Your body goes to work to repair the fibers and as a result, you will have larger, stronger and firmer muscles. It takes about 12 weeks for you to see a significant difference in your strength, but you will see an increase in energy, a better mood and a boost in your sex drive almost immediately. The American Council on Exercise says that strength training also increases your bone density and strengthens your joints and connective tissue, which is especially important when you're over 50.

Starting Out

If you are over 50 and are just beginning a strength-training program, it's important that you give your body a chance to adapt to this new form of exercise. Begin with three, 45-minute, all-over body workouts per week. Choose one exercise for each body part and move from exercise to exercise with no rest. When you have completed all of the exercises, rest for five minutes and then do a second round. Use machines and set the weight heavy enough so you can barely squeeze out 15 reps.


After a month of weekly, full-body workouts, it's time to change things up. Split your body into groups of muscles and work each group once a week. Work chest, shoulders and triceps on day one. Hit your legs and core on day two. Take a rest day and then work your back and biceps on the fourth day. Now that you are focusing more on each muscle group, choose at least two exercises for each body part. Your strength-training routine should take approximately 45 minutes to complete.


After the first month, you will also need to up the intensity level of your workouts and add in some dumbbells and barbells. "Men's Health" says to perform at least three sets for each exercise and to vary your reps from five to 15 per set. The lower the reps, the heavier the weight should be. You'll know that you are using the correct weight for the set if you cannot complete the last rep. Your muscles should feel spent. Finding the right weight for your body may take some experimentation so keep a workout log.


It's common to have heart problems, blood pressure issues, damaged joints and other health concerns after 50. Discuss any health concerns with your doctor before beginning a strength-training program. Listen to your body. A burning sensation in your muscles is normal, but stop immediately if you feel pain in your joints. You may need to modify some exercises to work around old injuries or joint issues. It's important to educate yourself on the various strength-training exercises and their proper form.


  • Strength Training Past 50; Wayne Westcott
  • Body for Life; Bill Phillips

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