As we age, staying active becomes more challenging but even more important. As a trainer with Human Powered Health, I work with clients of all ages to improve strength and mobility. Many people over 50 experience reduced muscle mass, joint stiffness, and balance concerns. Through targeted strength training and comprehensive assessments, I help clients prevent injuries, move freely, and maintain independence.
Strength training is crucial as we age because it slows age-related muscle loss (sarcopenia), maintains bone density, and supports joint health. For those over 50, the risk of injury or falling increases, but consistent strength training can enhance balance and improve posture, preventing long-term injuries. Ready to get started? Here are five effective exercises you can incorporate into your routine today.
Sit-to-Stand
How to do it right:
- Start by sitting on a chair keeping your feet shoulder-width apart, bend your knees at 90 degrees. While engaging your core and not using your hands, stand up. Then slowly lower your body down. Lightly touch the chair before repeating again.
How often to do it:
Why it helps:
- While this exercise strengthens your legs, core and glutes, sit to stands also help with balance and mobility.
Regression (make it easier):
- Use a chair with a taller seat to lower your range of motion or you can use your hands to push off for assistance
Progression (Make it harder):
- Stop using a chair for support or progress to a body weight squat.
- Add a weighted backpack/vest or dumbbells to increase resistance.
Mistakes to watch out for:
- Try to keep your knees aligned with your toes and prevent your knees from caving inward. Engage your core and prevent your back from rounding.
Wall Push-Up
How to do it right:
- Start the movement by standing arm’s length from a wall. Your hands should be placed at shoulder height and slightly wider than shoulder-width. In a controlled manner, slowly lower your chest toward the wall. Still keeping your core engaged, push back to the starting position.
How often to do it:
Why it helps:
- Can help with posture and overall strengthens shoulders, chest, and core.
Regression (make it easier):
- Stand closer to the wall to lower resistance.
Progression (Make it harder):
- For more resistance, move your feet farther from the wall. To increase complexity, try knee push-ups then full push-ups
Mistakes to watch out for:
- Allow your elbows to have a slight angle and don’t let your elbows flare too wide. Try to keep your body straight (like a plank) without dropping your hips.
Seated Knee Lifts
How to do it right:
- Start by sitting tall on a chair and keep your feet flat on the ground. Slowly lift one knee toward your chest while keeping your back straight and hold for 1 second. Lower your knee back to the starting position and repeat on the other side.
How often to do it:
Why it helps:
- Helps improve balance and mobility while strengthening your core and hip flexors
Regression (make it easier):
- Lower the height your knee can be raised.
Progression (Make it harder):
- Hold the raise for an additional 3–5 seconds before lowering it back down. Feel free to add ankle weights to increase resistance.
Mistakes to watch out for:
- Keep your back straight and don’t allow any leaning back
Calf Raises
How to do it right:
- Start by keeping your feet about shoulder-width apart, stand tall, and for added support hold onto a surface for balance. Slowly rise on your toes, hold for 1 second and lower yourself back to the starting position.
How often to do it:
Why it helps:
- Helps strengthen calves, ankles, and improves overall balance.
Regression (make it easier):
- For added support, hold onto a surface for balance.
Progression (Make it harder):
- Stand and perform the movement one leg at a time or add a weighted backpack/vest/dumbbells
Mistakes to watch out for:
- Movement should be slow and controlled and keep your body upright preventing any lean forward.
Overhead Shoulder Press
How to do it right:
- Start by sitting or standing. If you have balance concerns, start by sitting in a chair and then progress to doing the movement standing once you feel comfortable. Hold a light weight (or water bottles) at shoulder height and press the weights straight overhead. Slowly lower the weights back to the starting position and repeat.
How often to do it:
Why it helps:
- Helps with lifting overhead objects overhead and improves posture while strengthening shoulder and arms.
Regression (make it easier):
- Start by sitting and add no weights. Simply raise your arms overhead.
Progression (Make it harder):
- Increase resistance by adding heavier dumbbells.
- For more core engagement, start the movement standing.
Mistakes to watch out for:
- For stability, engage your core and prevent arching your back.
- Control movements and avoid rushing to prevent injury
How to Incorporate These Exercises
As a beginner, work on incorporating 2–3 exercises per day and rotating through them. This method gives your body the chance to adjust gradually and prevent some of the soreness you might experience. While strength training is great to incorporate into your weekly routine, adding short walks, stretching, or other mobility exercises can also be beneficial before or after your sessions.
Nutrition and Recovery
As always make sure to fuel your body properly and include enough protein in your diet to aid with muscle repair. Hydration is equally as important as it supports joint and muscle health. Rest and recovery is important as well; whether it’s getting enough sleep or taking enough rest days to prevent injuries and allow for progress in the long term.
What to Expect After a Month
Your progress might vary depending on your daily routine. It’s important to find the routine that best fits your schedule. Progress can come in many forms; some people may notice that everyday movements feel easier (finding it easier to stand up from a chair or having an easier time carrying groceries). Others might experience improved balance, less stiffness in their joints, and overall better posture. At the end of the day, movement is medicine; small changes have the ability to make big differences in your overall quality of life.
Tips for Beginners
Start small and stay consistent. Aim to focus on the quality of movements, and if a movement feels too difficult, don’t be afraid to modify it. Listen to your body and celebrate all the progress you’ll soon make!
