Strength Training Over 50: Start Small and See Big Results
You’ve probably heard that strength training is important—especially for women over 50.
Maybe a friend, doctor, or article mentioned it. Maybe you’ve seen other women of a certain age lifting weights and wondered if you should be doing the same.
The truth is, strength training isn’t just about looking toned—it’s about staying strong, independent, and capable as you age. It helps protect your bones, maintain balance, prevent injuries, and make everyday activities (like carrying groceries or getting up from a chair) easier.
Muscle loss is no joke. It contributes not only to weight gain, but in addition, osteoporosis, loss of strength (obviously), reduced energy, and less protection from heart disease.
But if the idea of strength training feels about as appealing as assembling IKEA furniture without instructions, don’t worry. You don’t need a gym membership, heavy weights, or or a workout that feels more like an Olympic qualifying event to see benefits.
Nope. What you need is, small, simple steps that can lead to big results.
What, Me? Lift Weights?
Maybe, though, you’ve just tried to tune out any thought of strength training, i.e., lifting weights.
Because the very thought is overwhelming, right?—like, where do you even start? Do you need fancy equipment? A spotter? A degree in weightlifting?
Or maybe you’re worried you’d do one squat and end up stuck there, wondering if Life Alert covers ‘help, I can’t get up from leg day.’
I know all this this firsthand. In my 50s, I fell in love with strength training, but at one point, life got in the way, and I lost my momentum.
Now, in my 60s, I’m rebuilding my strength, starting small, and proving that it’s never too late to get stronger.
If you struggle with motivation, consistency, or just not knowing where to begin, you’re not alone. A lot of us gals in the over-50 club think we need to go all-in on hardcore workouts and follow some complicated, color-coded fitness plan—like we’re suddenly auditioning for an action movie.
But the truth? Strength comes from small, doable habits that actually fit into real life (and don’t require a personal trainer yelling at us like we’re in boot camp).
Here’s how to get started, even if you’ve never lifted a weight before.
Keep It Simple: Two Moves to Build Strength
When I first started, I thought I needed a laundry list of exercises to get results. Spoiler alert: I was wrong. You don’t need a million exercises to get stronger—you just need a couple of solid moves.
If you’re just starting out (and I mean just starting, like, “I haven’t worked out in a decade” starting), focus on these two powerhouse exercises:
✔ Squats (hello, legs and core strength)
✔ Push-ups (modified or full, for your upper body and core)
And that’s it! These two moves lay the groundwork for everything else.
💡 Pro tip: If squats make you feel like you’re trying to bend a steel bar with your legs, start simple. Sit down and stand up from a sturdy chair until it feels easy. For push-ups, no shame in starting against a wall or countertop. You’ve gotta crawl before you can run, right?
Set a tiny goal: 5 reps of each, 3 times a week. Once you crush that, level up with more reps or try a tougher variation. Easy peasy.
A Simple Strength Routine Might Look Like:
🟢 5 squats
🟢 5 push-ups
🟢 5 bicep curls (with light weights or water bottles)
Boom. Repeat this circuit twice, and you’re done!
Think you need an hour at the gym? Nope! Even 5-10 minutes a few times a week can make a difference. The key is consistency, not duration.
Make Strength Training a Natural Part of Your Day
Let’s be honest—sometimes finding time for a workout feels like a whole project. But guess what? You’re probably already strength training without even knowing it!
Yep, everyday stuff like carrying groceries, standing up from a chair, or doing laundry are all building strength. The secret is turning those “ordinary” tasks into mini strength workouts by being intentional and adding a little extra challenge.
Here’s how to sneak in some strength training throughout the day (no extra time required!):
✅ Rise up on your toes when brushing your teeth. That’s right, strengthen your calves while you multitask.
✅ Do bicep curls while you’re on the phone. You’ll build arm strength, and your arms will thank you for the workout later.
✅ Get up from the floor without using your hands. Talk about engaging your core and legs—this one’s a sneaky challenge that builds strength over time!
These tiny tweaks might not seem like much, but they add up, and your muscles will thank you when they start feeling stronger in real-life activities. Plus, you’re getting in some strength training without the sweat of a dedicated workout.
The best part? No separate workout needed—just a small shift in mindset to make every day a strength-building opportunity. You’re already doing it—you just need to notice!
Stay Consistent and Build Up Gradually
Strength training isn’t about flipping a switch and suddenly becoming a gym warrior overnight. You’re not auditioning for an action movie—you’re just building strength to keep doing the things you love (like carrying all the grocery bags in one trip because we don’t make second trips). It’s about taking small, doable steps that add up over time. If you go too hard too fast, you’ll end up sore, frustrated, and questioning all your life choices—definitely not the vibe we’re going for!
The truth is, even a few minutes of strength training can make a difference. Your body adapts as you build consistency, and over time, you’ll start to notice improvements in strength, balance, and confidence. No dramatic lifestyle overhaul is needed—just steady, manageable progress.
When you’re just starting out, your goal isn’t to break records or lift weights that make you question reality—it’s to create a habit. Strength training should feel manageable, not like punishment.
Start Your Strength Training with Just 5 Minutes a Day
That’s why I recommend beginning with just 5-10 minutes a day, focusing on simple movements that work your major muscle groups.
Instead of plunging in headfirst and regretting it later, focus on building a routine that fits into your life. Here’s how:
🔹 Start small. Just 5 minutes a day is enough to begin—seriously, you spend longer than that scrolling on your phone.
🔹 Pick a trigger. Tie your workout to something you already do (like squats while waiting for coffee to brew or calf raises while brushing your teeth—multitasking at its finest!).
🔹 Track tiny wins. Celebrate every rep and every workout. Progress builds momentum!
And if you ever feel like skipping a session, remind yourself that showing up—no matter how small—is what leads to big results over time.
You don’t need to be perfect; you just need to be consistent. Progress happens in the in-between moments, not in the all-or-nothing mindset.
Prioritize Recovery and Rest
One mistake I see women make with strength training? Thinking it’s all-or-nothing—pushing hard every day like they’re training for an Olympic medal in bicep curls. But strength isn’t built during the workout—it’s built during recovery.
When you lift weights, you create tiny tears in your muscle fibers (don’t worry, it’s a good thing!). Your body repairs those tears, making the muscles stronger.
But if you don’t give yourself enough rest, you’re interrupting the construction crew before they’ve finished the job.
The result? Soreness, burnout, and wondering why you ever started in the first place.
Recovery isn’t slacking—it’s a crucial part of getting stronger, especially for those of us in the over-50 club.
Here’s how to recover like a pro:
✔ Rest days are necessary. Strength training 2-3 times per week is plenty—your muscles need time to repair.
✔ Stay active on rest days. Think light movement like walking, stretching, or even some gentle yoga. It keeps you feeling good without overloading your muscles.
✔ Prioritize sleep and hydration. Your muscles recover while you sleep, and staying hydrated helps keep soreness in check. Bonus: A well-rested, well-hydrated you is an unstoppable you.
Recovery isn’t an excuse to binge-watch Netflix for a week straight—it’s part of the process. Give your body what it needs, and you’ll come back stronger, not sorer. And that’s the real goal, isn’t it?
Wrapping It Up
Strength training over 50 doesn’t have to be intimidating. Start small, keep it simple, and build from there.
💡 Remember:
✔ You don’t need complicated routines—just a couple of key movements.
✔ Even 5 minutes makes a difference.
✔ Everyday movements count as strength training.
If you’re ready to get stronger but want an easy way to stay on track, I’ve got you covered.
📥 Grab my “Strength Training Starter Guide“—a simple, step-by-step plan to help you build strength in just minutes a day.
