Strength training routines for over 50s: intermediate 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 completed the beginner level or already do some strength training now and then.
Routine · Weeks 8–20
- 01
3 × 8–12Goblet squat
Hold a dumbbell or kettlebell against your chest. Squat down to a chair as a depth guide.
- 02
3 × 8–12Incline push-up
Hands on a kitchen counter or bench. Lower your chest until it almost touches the edge.
- 03
3 × 10 per sideOne-arm dumbbell row
One hand and knee on a bench. Drive your elbow back towards your hip.
- 04
3 × 10Dumbbell Romanian deadlift
Knees slightly bent, back neutral. Lower the weights down the front of your thighs.
- 05
2–3 × 8 per legStep-up
Use a 20–30 cm step. Push up through your heel and step down slowly.
- 06
3 × 8–12Standing shoulder press
Feet hip-width apart, glutes squeezed.
- 07
3 × 30 sFront plank
On your forearms and knees or toes. Keep your body in a straight line.
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.