Staying Strong After 50: The Benefits of Strength Training As You Age

As we age, staying active becomes crucial to maintaining our physical health and independence for as long as possible. This pursuit becomes more imperative after age 50 when our muscle mass experiences greater declines than in our younger days. One of the most powerful ways to support our health after 50 is through strength training, though older adults often overlook it as many believe lifting weights might be unsafe. However, research continuously shows that strength training is safe and incredibly important for both men and women in this age group. Better yet, strength training offers many benefits beyond aesthetics, such as improved bone density, balance, decreased joint pain, and even enhanced mental well-being.^{1, 2, 3}

This article explains the many advantages of strength training for adults over 50 and why building muscle mass specifically is so important as we age. You’ll understand how muscle-building changes with age, including key differences for men and women, and gain a list of effective exercises that make a great full-body workout for everyone. Whether you're new to strength training or looking to adapt your current exercise routine, this article will set you on a path to staying strong and active for as long as possible.

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8 Benefits of Strength Training After 50

Lifting weights and focusing on building strength offers an incredible range of benefits for older adults, making it one of the best forms of exercise to support our health and happiness as we age. By reducing the decline in muscle mass and maintaining bone density, we can expect to live a life with better resilience, ease of movement, balance, and independence. 

In addition, strength training has powerful effects on other aspects of our health, including metabolism, cardiovascular function, and mental well-being - all of which could experience declines throughout the aging process without physical activity. We all want to reduce our risk of falls and major diseases, be active with our family members, and live as long as possible. 

Check out how the benefits of strength training can help ensure just that. 

1. Increased Muscle Mass and Strength: As we age, we naturally lose muscle mass through sarcopenia. Strength training helps maintain and even build muscle, making everyday activities like carrying groceries and climbing stairs much easier and safer.
2. Improved Bone Density: Resistance training applies controlled stress to bones, promoting a denser and stronger skeletal system. This is particularly beneficial for men and women over 50, as it helps reduce the risk of osteoporosis and fractures.⁴
3. Improved Joint Health and Stability: With arthritis being more common as we age, strengthening the muscles around joints provides better support and stability which reduces the incidence of injuries, stiffness, and chronic joint pain.⁵ 
4. Boosted Metabolism and Weight Management: Muscle tissue burns more calories than fat at rest; thus, improving your overall body composition can help increase your metabolism. This can be particularly beneficial for weight management and preventing obesity-related illnesses like type 2 diabetes and cardiovascular disease.^{6, 7}
5. Better Balance and Reduced Fall Risk: Falls are a major concern for older adults, often leading to major injuries and increased mortality. Exercises that improve muscular strength also target improved coordination and balance, reducing the likelihood and incidence of falls.⁸ 
6. Enhanced Cardiovascular Health: Strength training has been shown to improve heart health by reducing blood pressure, improving resting heart rate, and lowering cholesterol levels. It also helps manage blood sugar, which can benefit those managing diabetes.⁹
7. Improved Mental Health and Mood: Physical activity, both cardio-focused and resistance training, triggers the release of endorphins (i.e., dopamine). Endorphins have been shown to help combat stress, anxiety, and depression while contributing to better overall mood and a sense of self-confidence.¹⁰
8. Increased Independence and Quality of Life: Strength training allows adults to perform daily tasks without assistance, enhances overall vitality, and contributes to a more fulfilling, active lifestyle as they age. Feel empowered as the strength built over time leads to greater independence for as long as possible.¹¹ 

Building Muscle as You Age

As we age, our bodies undergo many physiologic and hormonal changes, making building and maintaining muscle more challenging. For one, after age 50, there becomes an increasing concern about developing sarcopenia, the natural age-related loss of muscle mass. In fact, 10-16% of the elderly population worldwide are affected by sarcopenia. This decline is often accompanied by reduced hormone levels, including testosterone and growth hormone, which play a critical role in muscle growth and repair.¹²

In addition, the changes in metabolism and digestion mean our bodies may process nutrients differently, affecting how quickly and effectively we build muscle tissue. While these changes can make muscle building more difficult with age, a regular strength training routine has been shown to slow, stop, and even reverse muscle loss for some individuals, making it a powerful tool to combat these specific effects of aging.¹³

There are different challenges for men and women when it comes to building muscle, which is true throughout the lifespan and even more so as they age. For example, men generally have higher levels of testosterone than women, allowing them to build muscle more quickly and retain muscle mass longer. However, testosterone levels begin to fall for both men and women around the age of 45, which contributes to the age-related loss in muscle mass over time.¹⁴ 

As both men and women work to combat these age-associated changes, strength training can play similar yet different roles in their health. For men, strength training helps maintain muscle mass and supports cardiovascular health. For women, strength training plays a key role in managing the effects of menopause, such as improving bone density to prevent osteoporosis, cardiovascular health, and cognitive function. Generally, men and women benefit from a regular resistance-based exercise routine, which is even more important as we age.¹⁵

A few key strategies can help maximize results and minimize the risk of injury when incorporating more strength training after 50. Start with understanding proper form and a reasonable amount of weight or resistance, which will help avoid strain and injury. Gradual progress is more sustainable and safer than pushing too hard too quickly, so ease into new routines and new exercises as much as possible. 

Remember to include a mix of exercises that target major muscle groups, especially those targeting the core, legs, spine, and upper body, all of which are crucial for balance and stability. Lastly, take periods of rest and recovery as needed, as aging muscles need slightly more time to recover.

<div class="pro-tip"><strong>Also Read: </strong><a href=metabolic-health-strength-training>The Metabolic Advantages of Strength Training</a></a>.</div>

Examples of Full-Body Strength Exercises to Try Anywhere

Getting started with strength training doesn’t require complicated equipment or intense routines. A well-rounded, full-body workout can be simple, safe, and effective for adults of all ages and abilities. When done consistently, the following movements target major muscle groups, improve balance, and support joint health. You can modify and adapt these exercises to your fitness level and perform them anywhere with minimal equipment. 

Whether new to strength training or hoping to curtail your current routine, these exercises provide a strong foundation for a healthier lifestyle and a more promising aging experience.

• Squats: Squats strengthen the leg, glute, and core muscles. They improve hip, knee, and ankle stability, essential for joint health and better balance. Squats also keep our body strong for lifting heavy objects and going up and down stairs easily.‍
• Lunges: Whether performed stationary or while walking, lunges work the leg and glute muscles, providing an extra challenge to our balance and coordination. ‍
• Deadlifts: Deadlifts strengthen the back, core, glutes, and legs. They promote proper posture and build back and hip stability, reducing strain on the entire spine, specifically our lower back.‍
• Pushups: Pushups work the chest, shoulders, and triceps, improving upper body strength for lifting heavy objects and pushing ourselves up from various surfaces. If a regular pushup feels too difficult and straining, you can always start with wall pushups, knee pushups, or elevated pushups on a table.‍
• Bent-Over Rows: Rows strengthen the upper back, biceps, and shoulders while encouraging spine stabilization by engaging the core. This exercise helps improve posture and supports shoulder stability, reducing joint strain in daily activities like doing laundry or carrying groceries.‍
• Chest Press: The chest press targets the chest, shoulders, and triceps. It helps improve upper body strength and the health of our shoulder joints.‍
• Planks: All plank variations encourage activation of the core, shoulders, and legs, providing a full-body exercise that supports posture and balance. Start by doing a plank from your knees and progress to a full plank position as you feel more confident. ‍
• Bicep Curls: Bicep curls focus on strengthening the upper body, specifically the bicep muscle of the upper arm. Increasing the strength of this muscle helps with the ability to lift or pull heavy objects and improves the health of our shoulder joints.‍
• Tricep Push-Up: Tricep push-ups also build upper arm strength by targeting a different upper arm muscle. Strong triceps help us push ourselves up from bed or the floor, push heavy objects or doors, and support the health of our shoulders and upper back.
• ‍Calf Raises: Calf raises are essential for fast walking, going up and down stairs, and jumping. They are also very important muscles necessary for ankle stability and balance, making calf strength a crucial part of reducing the risk of falls. 

It’s important to remember that when starting a strength training routine, begin with light weights or just your body weight and gradually increase resistance as you become more comfortable and confident. Begin with 2-3 sets of 8-12 repetitions per exercise, adjusting the volume based on when you start to feel tired during the exercise. Prioritizing proper form over heavier weights helps avoid injuries, ensures that each exercise is effective, protects joints, and allows for a safe and steady progression. 

As always (and quite possibly the most important), consult your primary care physician about the benefits or risks of starting an exercise program related to your health and well-being. Once provided with guidance and permission, you can always reach out to a fitness professional, physical therapist, or other exercise specialist to help you start and create a strength training program that is best for your body and your health. 

Combine Exercise with Signos’ Expert Advice to Help Optimize Your Health and Well-Being.

If you have more questions on improving your health, fitness, and nutrition, seek the expert advice of the Signos continuous glucose monitor and Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app provides a unique, personalized program to help you lose weight and reach your health goals. Take this quiz to see if Signos is a good fit for you and reach your goals faster than ever before.  

<div class="pro-tip"><strong>Learn More: </strong><a href=how-many-calories-are-burned-weightlifting>How Many Calories Does Weightlifting Burn?</a>.</div>