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Strength · Level 1 of 3

Strength training routines for over 50s: beginner 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.

Days/week2
Sets × reps1–2 × 10–15
Rest60–90 s

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

Routine · Weeks 1–8

  1. 01Sit-to-stand squat

    Sit-to-stand squat

    Sit down on a chair and stand up without using your hands. Lower slowly, over 3 seconds.

    1–2 × 10–15
  2. 02Wall push-up

    Wall push-up

    Hands on the wall at chest height, body straight. The further back your feet, the harder it gets.

    1–2 × 10–15
  3. 03Resistance band row

    Resistance band row

    Band anchored to a door. Pull towards your belly button, squeezing your shoulder blades together.

    1–2 × 12–15
  4. 04Glute bridge

    Glute bridge

    Lie on your back, knees bent. Lift your hips and hold for 2 seconds at the top.

    1–2 × 12–15
  5. 05Supported calf raise

    Supported calf raise

    Stand next to a kitchen counter. Rise onto your toes and lower with control.

    1–2 × 15
  6. 06Seated shoulder press

    Seated shoulder press

    Dumbbells of 1–3 kg. Press upwards without arching your back.

    1–2 × 10–12
  7. 07Wall or kneeling plank

    Wall or kneeling plank

    Brace your stomach and breathe normally. Don't hold your breath.

    2 × 15–20 s

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.