By: AndyC
Added: 15 August 2025
In fact, strength training is one of the highest-impact investments you can make in your health after 50, and it works even if you haven’t trained in years. Evidence shows that adding muscle strengthening work lowers the risk of early death and major diseases, improves balance, bone health and confidence, and pairs perfectly with walking or cycling. [1]
Why strength training is the foundation after 50
- Longevity & disease risk: Muscle-strengthening activity around 30–60 minutes per week is linked with around 10–17% lower all-cause, cardiovascular and cancer mortality. Benefits are even greater when you also do some aerobic exercise. [2]
- Falls & independence: Programmes that target strength + balance + functional tasks reduce falls in older adults which is a major win for confidence and staying active day to day.
- Metabolic health: Resistance training improves insulin sensitivity and glycemic control, which is crucial as the risk of type 2 diabetes rises with age. [3]
- Bone health: Progressive resistance training helps maintain (and in some sites improve) bone mineral density while increasing lower-limb strength which is key for hip and spine resilience. [4]
These outcomes are reflected in the UK Chief Medical Officers’ and WHO guidelines: aim for 150–300 minutes/week of moderate activity and muscle-strengthening work on 2+ days/week, with older adults adding balance work across the week. [5]
“Am I too old to start?” No absolutely not
Even people in their 90s build strength, muscle and function with supervised resistance training. That classic result matters because it proves the body adapts at any age when you train progressively and safely.
On safety: if you’ve not exercised for a while or have a medical condition, speak to your GP and begin at an appropriate intensity. The NHS guidance for over-65s echoes the same core message: move daily, strengthen and balance twice weekly, break up sitting, and build up gradually.
How I programme strength & conditioning for 50+
My coaching is evidence-led and practical. We build capacity around five staples squat, hinge, push, pull, carry and then layer in balance and power to keep you agile for real life.
Session shape (40–55 minutes):
- Prep & mobility (6 to 8 min): hips, thoracic spine, ankles; easy breathing.
- Strength focus (25 to 30 min): 3 to 4 movements, 2 to 3 sets of 6 to 12 reps at a moderate effort (you could do 2 to 3 more reps if you had to).
- Power & balance (6 to 8 min): e.g., controlled step-ups with a brisk intent, med-ball chest pass, or quick sit-to-stand. Power training (moving the weight with intent) can nudge function more than slow lifting alone.
- Cool-down (3 to 5 min): light mobility and stretches
Progression you’ll feel:
- Add a rep, add a little load, or slow the lower phase.
- From supported to unsupported (e.g., box squat to goblet squat).
- From static holds to controlled movement to move it with intent (power).
‘Personal trainers for over 50s near me’: what to look for
If you’re searching for personal trainers for over 50s near me, here’s a quick checklist:
- Evidence-based approach using progressive overload, not random workouts. (See the mortality, falls, metabolic and bone data above.)
- Screening & tailoring (med history, movement, goals), then a clear plan.
- Strength + balance + power components each week for over-50s function.
- Environment you enjoy: many over-50s prefer private personal training over busy gyms withquieter space, focused coaching, better adherence.
Looking for a fitness instructor in Exeter who specialises in over-50s? You’ll train in my private gym in Sowton (Exeter) or online calm space, proper coaching, and a plan you can stick to.
FAQs (quick science bites)
How often should I strength train?
Two days per week is enough to start; 30 to 60 minutes/week total is already linked to lower mortality risk—more isn’t always better, but consistent is.
Do I also need cardio?
Yes, add walking, cycling or swimming to hit 150 to 300 min/week. The combo of strength + aerobic gives the best health protection.
Will this help with balance and falls?
Yes, programmes that blend balance, strength and functional tasks reduce falls in community-dwelling older adults.
Ready to start?
Book a short chat and we’ll map your first month: simple movements, smart progressions, and a programme built around your life.
If you’re in East Devon (Exmouth, Sidmouth, Budleigh, Honiton) and want private personal training with a fitness instructor in Exeter, I’ve got space for a few new clients this month.
References
[1] https://bjsm.bmj.com/content/bjsports/early/2022/01/19/bjsports-2021-105061.full.pdf
[2] https://pubmed.ncbi.nlm.nih.gov/35228201/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC8429971/
[4] https://link.springer.com/article/10.1007/s40279-022-01675-2
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