Strength training routines for over 50s: advanced level
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.
Start here if… You've trained strength regularly for more than 4 months without pain.
Routine · From month 5
- 01
4 × 6–10Barbell or heavy goblet squat
Drive up with intent and some speed; lower over 2–3 s. This builds power, which is key to preventing falls.
- 02
3 × 6–8Kettlebell or trap bar deadlift
Push the floor away with your legs. Get your technique checked the first time.
- 03
3–4 × 8–10Dumbbell bench press
On a flat or incline bench. Lower until your elbows are level with your body.
- 04
3–4 × 8–10Bent-over barbell or dumbbell row
Torso at about 45°, back neutral.
- 05
3 × 10 per legWalking lunges
Dumbbells in your hands. Take a long step and lower the back knee close to the floor.
- 06
3 × 30–40 mFarmer's walk
A heavy dumbbell in each hand. Walk tall. Trains grip and stability.
- 07
3 × 20–30 s per sideSide plank
On your forearm, hips high.
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.