How Important Is Strength Training After 50?
Why Building and Maintaining Strength May Be One of the Best Investments You Make in Healthy Aging
HEALTH
7/26/202613 min read
If you're over 50, I want you to stop thinking about strength training as something that's only for bodybuilders, athletes, or young people trying to look good at the beach.
Strength training becomes MORE relevant as we get older—not less.
And here's why:
MUSCLE IS ABOUT MORE THAN MUSCLES.
It's about your ability to live your life.
Can you get out of a chair without struggling?
Can you climb a flight of stairs?
Can you carry your groceries?
Can you pick something up from the floor?
Can you travel and carry your luggage?
Can you play with your grandchildren?
Can you maintain your balance?
Can you continue doing things for yourself?
Those are the things I'm thinking about when I train now.
Yes, I still want to look good.
But at this stage of my life, there's a much bigger goal:
I WANT TO STAY CAPABLE.
And that's one of the biggest reasons strength training deserves a place in our healthy-aging strategy.
QUICK ANSWER: HOW IMPORTANT IS STRENGTH TRAINING AFTER 50?
Very important.
As people get older, they can experience declines in muscle mass, strength, and physical function.
Resistance training provides a stimulus that can help older adults improve strength, maintain or increase lean mass, and improve certain measures of physical function.
[Source 1]
Current federal physical-activity guidelines recommend that adults—including older adults—perform muscle-strengthening activities involving the major muscle groups on at least:
2 DAYS EACH WEEK.
[Source 2]
And here's the encouraging part:
You don't necessarily need to spend hours every day lifting weights.
Research involving thousands of older adults suggests that even relatively low volumes of resistance training can produce meaningful benefits.
[Source 1]
The key word is:
CONSISTENCY.
WHAT EXACTLY IS STRENGTH TRAINING?
When people hear "strength training," they often picture somebody underneath a 300-pound barbell.
That's one form of resistance training.
But it's certainly not the only one.
Strength or resistance training simply involves making your muscles work against resistance.
That resistance might come from:
Dumbbells
Barbells
Weight machines
Resistance bands
Cable machines
Your own body weight
Certain household objects
Other appropriately designed resistance exercises
Push-ups are resistance training.
Squats can be resistance training.
Resistance bands count.
Lifting weights counts.
Even standing up from a chair repeatedly can become a strengthening exercise for someone at an appropriate fitness level.
You don't need to become a powerlifter.
YOU NEED TO CHALLENGE YOUR MUSCLES.
WHY DOES STRENGTH BECOME SO IMPORTANT AS WE AGE?
Here's the problem.
If we don't intentionally work to maintain our physical abilities, aging and inactivity can gradually take some of them away.
Many people become less physically active as they get older.
They sit more.
They stop playing sports.
Their jobs become more sedentary.
They stop lifting things.
They stop challenging their bodies.
Then one day they realize:
"I'm not as strong as I used to be."
Part of that can be related to biological aging.
But inactivity can also contribute.
That's why I don't want you automatically thinking:
"Well, I'm getting older. I guess getting weak is just part of it."
No.
DON'T SURRENDER YOUR STRENGTH WITHOUT A FIGHT.
You may not have the same physical abilities at 70 that you had at 25.
That's reality.
But there is a HUGE difference between accepting that aging occurs and voluntarily becoming inactive.
RESEARCH SHOWS OLDER ADULTS CAN GET STRONGER
This is where the science becomes encouraging.
A major systematic review and network meta-analysis published in Sports Medicine examined:
151 RANDOMIZED TRIALS
involving:
6,306 ADULTS AGE 60 AND OLDER.
Researchers examined different amounts of supervised resistance training and their effects on:
Physical function
Lean body mass
Muscle size
Lower-body strength
[Source 1]
The researchers found that resistance training produced meaningful improvements across these areas.
One particularly interesting finding was that relatively low-volume resistance training could substantially improve physical function and benefit lean body mass and muscle size among healthy older adults.
Higher training volumes appeared to produce greater improvements in muscle strength.
[Source 1]
Think about what that means.
You don't necessarily have to train like an athlete to benefit.
SOME STRENGTH TRAINING CAN BE FAR BETTER THAN NONE.
STRENGTH TRAINING IS REALLY INDEPENDENCE TRAINING
This may be the biggest mindset shift I want you to make.
Don't just think:
"I'm training my legs."
Think:
"I'm training my ability to get out of a chair."
Don't just think:
"I'm training my back."
Think:
"I'm training my ability to carry things and maintain my posture."
Don't just think:
"I'm training my arms."
Think:
"I'm training my ability to lift, carry, push, and pull."
Suddenly strength training becomes much more meaningful.
YOU'RE TRAINING YOUR INDEPENDENCE.
That's why I believe strength training after 50 isn't primarily about vanity.
It's about capability.
YOUR LEGS DESERVE SPECIAL ATTENTION
If I could convince people over 50 to stop neglecting one part of their body, it would be:
THEIR LEGS.
Think about how often you need lower-body strength.
Standing up.
Walking.
Climbing stairs.
Getting out of a car.
Getting off the toilet.
Stepping over something.
Getting up from the floor.
Maintaining balance.
Your legs are involved in nearly everything you do.
Appropriate exercises might include:
Chair sit-to-stands
Squats
Supported squats
Leg presses
Step-ups
Lunges or modified lunges
Leg extensions
Leg curls
Calf raises
The appropriate exercise depends on your mobility, experience, balance, joints, medical history, and fitness level.
You don't have to squat 300 pounds.
YOU DO NEED LEGS THAT CAN SUPPORT YOUR LIFE.
DON'T FORGET YOUR BACK
Here's another area I don't want people neglecting.
Your back.
A lot of gym routines are dominated by:
Chest.
Arms.
Chest.
Arms.
Maybe some shoulders.
Then more arms.
But pulling exercises are important too.
Depending on your abilities, those might include:
Cable rows
Machine rows
Resistance-band rows
Dumbbell rows
Lat pulldowns
Other appropriate pulling movements
Building a balanced body means training both the muscles you see in the mirror and the ones you don't.
TRAIN YOUR PUSHING MUSCLES TOO
Pushing strength is another everyday ability.
Depending on your experience and health, exercises might include:
Wall push-ups
Incline push-ups
Traditional push-ups
Machine chest presses
Dumbbell presses
Shoulder presses
Other appropriate pushing exercises
Again, your starting point doesn't matter nearly as much as your willingness to start.
If wall push-ups challenge you today...
DO WALL PUSH-UPS.
Don't worry about what the person next to you is doing.
You're building YOUR body.
YOUR CORE IS MORE THAN SIX-PACK ABS
When people hear "core," they immediately think:
"Six-pack!"
Your core has a much bigger job.
Core muscles contribute to stability and help transfer force as you move.
You use them while:
Walking.
Lifting.
Carrying.
Reaching.
Standing.
Exercising.
You don't necessarily need hundreds of sit-ups.
Depending on your ability, core work might include appropriately selected:
Planks
Modified planks
Bird dogs
Dead bugs
Cable exercises
Carrying exercises
Other stability movements
The right exercise depends on the individual.
STRENGTH TRAINING CAN SUPPORT BETTER PHYSICAL FUNCTION
This is where strength training really connects with healthy aging.
We're not building strength just to see a bigger number on the weight stack.
The 2025 analysis of resistance-training trials measured outcomes such as:
Timed Up and Go performance
Six-minute walking performance
Walking speed
Lean body mass
Muscle size
Lower-body strength
[Source 1]
That matters because healthy aging isn't simply:
HOW LONG DID YOU LIVE?
It's also:
WHAT WERE YOU ABLE TO DO WHILE YOU WERE LIVING?
Quality of life matters.
Mobility matters.
Function matters.
Independence matters.
STRENGTH TRAINING DOESN'T REPLACE CARDIO
Now don't take this article and say:
"Coach Marcus said all I need to do is lift weights."
No sir!
Current physical-activity recommendations include BOTH aerobic activity and muscle-strengthening activity.
Adults should generally work toward at least:
150 MINUTES OF MODERATE-INTENSITY AEROBIC ACTIVITY PER WEEK
along with:
MUSCLE-STRENGTHENING ACTIVITY AT LEAST 2 DAYS PER WEEK.
Older adults should also include activities that improve balance.
[Source 2]
So don't think:
CARDIO VS. STRENGTH.
Think:
CARDIO + STRENGTH + BALANCE.
We're building a complete body.
HOW OFTEN SHOULD YOU STRENGTH TRAIN AFTER 50?
For general health, federal guidance recommends muscle-strengthening activities at least:
TWO DAYS EACH WEEK.
[Source 2]
That doesn't mean everyone should follow the same two-day workout.
Some people may appropriately strength train:
2 days.
3 days.
4 days.
Or use another schedule based on their training experience and goals.
What matters is allowing appropriate recovery and creating a program that fits your body and lifestyle.
If you're new to resistance training, you don't need to start with six workouts per week.
START WITH SOMETHING YOU CAN SUSTAIN.
HOW HARD SHOULD YOU TRAIN?
This is where ego can become dangerous.
You don't need to prove anything.
Your goal is to use enough resistance to appropriately challenge your muscles while maintaining good technique.
As you become stronger, you can gradually progress.
Progression might mean:
Adding resistance
Performing more repetitions
Adding a set
Improving range of motion when appropriate
Improving technique
Improving control
Advancing to a more challenging exercise
Progress doesn't have to be dramatic.
SMALL IMPROVEMENTS COMPOUND.
That's true in business.
That's true with money.
And it's definitely true in fitness.
YOU DON'T NEED A LOT OF EQUIPMENT
Here's another excuse I want to eliminate.
"I don't have a gym."
Okay.
Do you have your body?
Then you have somewhere to start.
Depending on your abilities, home strength training might involve:
Chair sit-to-stands
Wall push-ups
Resistance bands
Body-weight movements
Light dumbbells
Household objects used safely as resistance
The National Institute on Aging even notes that inexpensive items such as filled water bottles can sometimes be used as weights.
[Source 3]
You don't need a $100-a-month gym membership to begin improving your strength.
You need:
RESISTANCE + CONSISTENCY.
WHAT ABOUT RESISTANCE BANDS?
Resistance bands can be a useful option, particularly for people who want to exercise at home or need equipment that's portable.
Research has also examined elastic resistance training in older populations, including frail older adults.
A 2026 systematic review reported that elastic resistance training showed benefits for muscle strength and functional outcomes in frail older adults, although programs and study quality varied.
[Source 4]
Bands aren't automatically better than weights.
Weights aren't automatically better than bands.
THE TOOL HAS TO FIT THE PERSON.
DON'T UNDERESTIMATE BODY-WEIGHT EXERCISES
Your body can provide resistance too.
Depending on your fitness level, body-weight exercises might include:
Sit-to-stands
Squats
Wall push-ups
Incline push-ups
Traditional push-ups
Step-ups
Calf raises
Planks or modified planks
Someone who is highly trained may need additional resistance.
Someone just beginning may find a chair sit-to-stand extremely challenging.
Both people are training.
DON'T COMPARE YOUR CHAPTER 1 TO SOMEBODY ELSE'S CHAPTER 20.
STRENGTH TRAINING AND LONGEVITY
Here's an interesting area of research.
A 2022 systematic review and meta-analysis examined resistance training and mortality risk.
Compared with no resistance training, participation in resistance training was associated with a lower risk of all-cause mortality in the observational evidence included in the analysis.
[Source 5]
The researchers also reported associations with lower cardiovascular and cancer mortality.
But here's where we need to be scientifically responsible:
ASSOCIATION DOES NOT PROVE CAUSATION.
These findings don't mean lifting weights guarantees you'll live longer.
People who strength train may differ from people who don't in many other ways.
But the findings add to a broader body of evidence supporting resistance training as part of a healthy lifestyle.
And interestingly, other research has suggested that combining resistance training with aerobic exercise may be associated with even greater benefits than resistance training alone.
[Source 6]
That's another reason I keep saying:
DON'T CHOOSE BETWEEN CARDIO AND STRENGTH.
DO BOTH.
WHAT IF YOU'RE COMPLETELY OUT OF SHAPE?
Then start there.
You don't have to get in shape before you start exercising.
Exercise is part of HOW you improve your fitness.
Your first strength workout might consist of a few simple movements.
That's okay.
Maybe you start with:
Chair sit-to-stands.
Wall push-ups.
Resistance-band rows.
Light dumbbells.
A few basic movements.
Then you build.
The current federal guidance for older adults specifically emphasizes that if the recommended amount of activity is more than someone can currently do, they should:
START SLOW AND DO WHAT THEY CAN.
Even small amounts of physical activity can provide health benefits.
[Source 2]
Your starting point is not your final destination.
WHAT IF YOU HAVE ARTHRITIS OR JOINT PAIN?
This is where individualized guidance becomes especially important.
Having arthritis or another musculoskeletal condition doesn't automatically mean you should never perform resistance exercise.
But the exercise selection, resistance, range of motion, frequency, and progression may need modification.
A physician, physical therapist, or qualified fitness professional familiar with your condition can help determine what's appropriate.
Pain isn't something you should automatically try to "push through."
There's a difference between:
MUSCULAR EFFORT
and
PAIN THAT MAY SIGNAL A PROBLEM.
Learn the difference.
DON'T HOLD YOUR BREATH
Here's a practical strength-training tip that's especially important for people managing blood pressure or cardiovascular concerns.
Avoid intentionally holding your breath through difficult repetitions unless you've been specifically trained and medically cleared for a particular technique.
Breathe.
Control the movement.
Don't turn every repetition into a competition.
If you have high blood pressure, cardiovascular disease, or other medical concerns, discuss resistance training with your healthcare professional so your program can be appropriately designed.
RECOVERY IS PART OF STRENGTH TRAINING
Your muscles aren't only responding while you're lifting.
Recovery matters too.
That means paying attention to:
Sleep
Nutrition
Protein intake
Hydration
Rest
Training frequency
Stress
Remember Day 3?
We talked about protein.
This is where those lessons start connecting.
TRAINING PROVIDES THE STIMULUS.
NUTRITION PROVIDES BUILDING MATERIALS.
RECOVERY GIVES YOUR BODY TIME TO ADAPT.
That's why I'm building this Healthy Aging After 50 series one piece at a time.
Everything works together.
A SIMPLE BEGINNER STRENGTH WORKOUT CONCEPT
This is NOT an individualized exercise prescription.
It's simply an example of how a basic full-body resistance session might be organized.
Someone might include an appropriate version of:
LOWER BODY
Chair sit-to-stand or squat variation
PUSH
Wall push-up, incline push-up, or chest press
PULL
Resistance-band row or machine row
HIPS/LEGS
An appropriate hip or leg exercise
SHOULDERS
An appropriate shoulder exercise
ARMS
Biceps and/or triceps exercise
CORE
An appropriate core-stability exercise
You don't need 25 different exercises.
Especially when you're beginning.
Learn a few movements.
Perform them correctly.
Build gradually.
MASTER THE BASICS.
DON'T TRAIN LIKE YOU'RE TRYING TO PROVE YOU'RE STILL 25
This may be one of my most important rules.
We're not trying to prove anything.
If you're 55, train like a strong, intelligent 55-year-old.
If you're 65, train like a strong, intelligent 65-year-old.
That doesn't mean training easy.
It means training appropriately.
There's a difference.
Your goal isn't:
SURVIVE TODAY'S WORKOUT.
Your goal is:
STILL BE TRAINING YEARS FROM NOW.
That's longevity thinking.
MY 7 STRENGTH-TRAINING RULES AFTER 50
If you remember nothing else from today's article, remember these:
1. MAKE STRENGTH A PRIORITY
Don't allow resistance training to become an afterthought.
2. TRAIN YOUR WHOLE BODY
Legs, hips, back, chest, shoulders, arms, and core all matter.
3. START WHERE YOU ARE
You don't have to be strong before you begin strength training.
4. PROGRESS GRADUALLY
Give your muscles, joints, and connective tissues time to adapt.
5. USE GOOD TECHNIQUE
Quality matters more than impressing people.
6. RECOVER
Sleep, nutrition, hydration, and rest matter.
7. STAY CONSISTENT
One incredible workout doesn't change your life.
Hundreds of reasonable workouts over time might.
THE REAL REASON I WANT YOU STRONG AFTER 50
Here's what this really comes down to for me.
I don't want strength just so I can say:
"Look how much I can lift."
I want strength because I have a LIFE to live.
I have places I want to go.
People I want to help.
Work I still want to do.
A family I want to enjoy.
A purpose I want to fulfill.
And I want my body to support that mission for as long as possible.
That's why I train.
STRENGTH GIVES YOU OPTIONS.
Being able to lift something yourself is an option.
Being able to get off the floor is an option.
Being able to travel is an option.
Being able to remain independent is an option.
And while strength training can't guarantee that we'll never experience illness, injury, disability, or age-related changes...
It gives us something productive we can do TODAY.
We can challenge our bodies.
We can build strength.
We can keep moving.
We can take care of what God gave us.
So if you're over 50 and wondering whether strength training is worth your time...
My answer is simple:
YES.
Start appropriately.
Learn.
Progress.
Stay consistent.
And remember:
DON'T JUST GET OLDER. GET BETTER AT IT.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
Medical & Exercise Disclaimer
This article is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition and should not be considered medical advice, physical therapy, rehabilitation advice, or an individualized exercise prescription. Exercise needs, abilities, and risks vary based on age, current fitness level, medical history, medications, cardiovascular health, blood pressure, injuries, joint conditions, mobility, balance, and other individual factors. Consult your physician or another qualified healthcare professional before beginning or substantially changing a resistance-training or exercise program, particularly if you have been inactive; have cardiovascular, pulmonary, metabolic, neurological, orthopedic, balance, or other medical concerns; take medications that may affect exercise tolerance; or have been advised to restrict physical activity. Consider working with a qualified fitness professional or physical therapist when appropriate. Stop exercising and seek prompt medical attention for concerning symptoms such as chest pain, fainting, severe or unusual shortness of breath, sudden weakness, or other symptoms that may indicate a medical emergency. Never disregard professional medical advice or delay seeking medical care because of information contained in this article.
Source Annotations & Further Reading
This systematic review and network meta-analysis included 151 randomized trials involving 6,306 adults age 60 and older. Researchers found that resistance training benefited physical function, lean body mass, muscle hypertrophy, and lower-body strength. Lower-volume resistance training produced meaningful benefits for several outcomes, while greater volumes appeared more effective for maximizing strength.
Current federal guidance recommends that older adults work toward at least 150 minutes per week of moderate-intensity aerobic activity and perform muscle-strengthening activity at least two days each week. Older adults should also incorporate balance activities. People unable to currently meet those targets are encouraged to start slowly and do what they can.
The National Institute on Aging reinforces recommendations for aerobic and muscle-strengthening activity and notes that physical activity doesn't necessarily require expensive equipment. It provides examples of simple ways older adults can incorporate resistance and movement into everyday life.
[Source 4] Puelles-Diaz A, et al. Effectiveness of Elastic Resistance Training in Frail Older Adults on Muscle Strength and Functionality Levels: A Systematic Review. 2026. PMID: 41812594.
This systematic review examined elastic resistance training in frail older adults and reported evidence supporting improvements in strength and functional outcomes. The findings provide additional support for resistance bands as one potential training tool when appropriately prescribed.
This systematic review and meta-analysis found that participation in resistance training was associated with lower all-cause mortality and lower cardiovascular- and cancer-specific mortality compared with no resistance training. Because much of this evidence is observational, these findings demonstrate associations and should not be interpreted as proof that resistance training directly prevents death or specific diseases.
[Source 6] Saeidifard F, Medina-Inojosa JR, West CP, et al. The Association of Resistance Training With Mortality: A Systematic Review and Meta-analysis. European Journal of Preventive Cardiology. 2019;26(15):1647–1665. PMID: 31104484.
This analysis involving more than 370,000 participants found that resistance training was associated with lower all-cause mortality, with a stronger association observed when resistance and aerobic exercise were combined. As with other observational evidence, association does not establish causation.
Coach Marcus Jones 90-Day Faith, Health & Wealth Series, Week 1 — Healthy Aging After 50, Day 6 — How Important Is Strength Training After 50?