Strength

Strength training routines for over 50s

After 50 we lose muscle every year unless we train it. Two or three strength sessions a week, on non-consecutive days, are enough to slow that loss and stay independent: climbing stairs, carrying shopping or getting up off the floor.

Beginner Weeks 1–8

Right for you if… You haven't done strength training in the last year or you're coming back from an injury.

Days/week: 2 · Sets × reps: 1–2 × 10–15 · Rest: 60–90 s

See routine →2

Intermediate Weeks 8–20

Right for you if… You've completed the beginner level or already do some strength training now and then.

Days/week: 2–3 · Sets × reps: 2–3 × 8–12 · Rest: 90 s

See routine →3

Advanced From month 5

Right for you if… You've trained strength regularly for more than 4 months without pain.

Days/week: 3 · Sets × reps: 3–4 × 6–10 · Rest: 2 min

See routine →

Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.