Why Strength Training Matters More Than Ever After 50

And why it’s not too late for you or your parents to start.

If you love hiking, biking, or staying active outdoors, but haven’t committed to a regular strength routine, this is for you. There’s a good chance you’ve been told walking is enough. Or that strength training means hours in the gym lifting heavy weights. Or that it’s “too late” to build muscle in your 50s, 60s, or beyond.

None of that is true.

In fact, resistance training becomes more important not less as we age.

The Truth: You Can Build Strength and Muscle After 50

Aging doesn’t prevent gains. It just makes them more necessary.

• In one study, adults in their 70s and 80s gained over 30% strength in just 6 to 8 weeks with a twice-weekly resistance routine (Scanlon et al., 2014; Kalapotharakos et al., 2010).

• Dumbbells, resistance bands, or even body weight can stimulate impressive improvements.

• These changes aren’t just in muscle size, neural adaptations (improved coordination, muscle activation, and stability) play a huge role, especially early on.

  
  

"Even adults in their 80s gained strength, mobility, and balance with just two months of progressive training."

If you’re already active, this is your next best step.

Why Strength Training Is the Foundation (Not an Add-On)

Let’s break a myth: cardio and clean eating aren’t enough to offset age-related muscle loss. Between 50 and 70, you can lose up to 30% muscle mass (or 4-6 pounds of muscle per decade) if you're not actively working to keep it.

What does strength training give you that cardio doesn’t?

• Injury prevention- stronger muscles stabilize joints

• Bone density- critical for avoiding fractures later in life

• Improved endurance and stamina- yes, lifting boosts your cardio too

• Power and reaction time- essential for balance and fall prevention

• Better metabolic health- blood sugar, blood pressure, and weight management all benefit

  
  

"Muscle is your metabolic engine. More strength means better control, energy, and resilience."

And no, you don’t need to train five days a week.  Research shows that 2 to 3 sessions per week is enough to see meaningful results.

If You’re Not Lifting Yet, Here’s Where to Start

You don’t have to join a gym or hoist heavy weights.

You can begin with:

• Bodyweight exercises (think squats, pushups, step-ups)

• Resistance bands or light dumbbells

• Controlled joint mobility work like CARs (Controlled Articular Rotations) to prep your joints

• Gradually increasing intensity over time

  
  

"You don’t need to train hard every day, you just need to train consistently and progressively."

As someone who trains people in their 50s, 60s, and 70s, I see it all the time: the body still responds. In fact, people are often shocked at how much better they feel, how quickly their strength improves, and how their joint pain decreases.

It’s Not Just About You (Share This With Someone Older)

Most older adults assume strength training is too risky or it’s too late. But the research says otherwise:

• Improvements in walking speed, chair stands, balance tests, and stair climbs, in as little as 6–8 weeks

• Better reaction time and postural control

• Reduced risk of falls and fractures

• Improved quality of life, strength training keeps people independent longer

  
  

Whether it’s your parent, partner, or friend, you can be the nudge they need.

Ready to Take the First Step? Grab My Free Guide

👉 Download the 5-Day Joint-Loving Habits Mini Guide

This free resource helps you build a strong foundation, in just a few minutes a day. Easy mobility, joint prep, and movement habits that support your long-term strength goals.

👉 Not sure where to start? Still nursing an injury? Reach out, I’ll help you take the first step. Contact me today to learn more! Get started today

Want more tips on movement, injury prevention, and staying active as you age? Sign up for my monthly Move Well Newsletter  and get evidence-based advice straight to your inbox.

References:

Scanlon, T. C., Fragala, M. S., Stout, J. R., et al. (2014). Muscle quality and functional capacity in older adults: Effects of resistance training with moderate vs. heavy loads. Journal of Strength and Conditioning Research, 28(7), 1875–1886. https://doi.org/10.1519/JSC.0000000000000311

Herda, T. J., & Nabavizadeh, S. M. (2021). Effects of progressive dumbbell vs. elastic band training on muscle function in older adults. Journal of Geriatric Physical Therapy, 44(2), 91–98. https://doi.org/10.1519/JPT.0000000000000306

Kalapotharakos, V. I., et al. (2010). Resistance training in older adults over 80: Effects on strength and functional performance. European Journal of Applied Physiology, 109(5), 895–901. https://doi.org/10.1007/s00421-010-1429-z

Basco, M. D. (2020). The role of strength training in healthy aging. Physiology Review, 11(4), 211–225. https://doi.org/10.1097/MED.0000000000000581

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