Exercise routines for over 50s: weights, cardio and stretching
Routines with three levels each, so you can start from scratch and progress safely at your own pace.
A complete week
Meets the WHO guidelines: 150 min of moderate cardio, strength on 2+ days and balance on 3 days.
Weights
From sit-to-stand squats to barbell deadlifts. Strong muscles and bones.
Cardio
From a 15-minute walk to running 5 km, with a week-by-week plan.
Stretching
Flexibility and balance to move freely and prevent falls.
Looking after yourself after 50
Nutrition, sleep, bones and the signs that mean you should stop exercising.
Articles to help you train wisely
See all 17 articles →How to avoid injuries when exercising after 50
The keys to training without getting injured after 50: gradual progression, warming up, technique, rest and warning signs.
2 min readRecovering from injuries and achesHow to recover from a sports injury: getting back to training step by step
What to do in the first days after a sports injury and how to return to exercise step by step after 50, using the PEACE & LOVE approach.
2 min readRecovering from injuries and achesKnee pain when exercising after 50: what to do
Common causes of knee pain when running or squatting after 50, exercises that help and when to see a doctor.
2 min readHealth and nutritionExercise with knee or hip osteoarthritis: what works
Exercise is one of the best treatments for knee and hip osteoarthritis. Which type of exercise to do, how much and how to manage pain.
2 min readHealth and nutritionSarcopenia: why we lose muscle with age and how to slow it down
What sarcopenia is, how to tell if you're losing strength and how to slow it down after 50 with strength training and protein.
2 min readInjury preventionHow to prevent falls: balance exercises after 50
Balance and strength exercises to prevent falls after 50, with progressions and tips for doing them safely at home.
2 min readChoose your level
Each routine says who it's for. If in doubt, start at beginner: you'll progress quickly.
Measure your effort
We use a scale from 1 to 10. A 5 is moderate; an 8 is hard but you can still finish the set well.
Move up when it's time
At the end of each level you'll find clear signs that you're ready for the next one.