What Are the Best Exercises for People Over 50?
The Best Exercise Isn't Just One Exercise—It's the Right Combination
HEALTH
Coach Marcus Jones
7/24/202611 min read
If you're over 50, here's a question I want you to think about:
What are you training for?
Are you only exercising to lose weight?
Are you trying to look better?
Build muscle?
Lower your health risks?
Or are you training so you can continue doing the things you enjoy 10, 20, or even 30 years from now?
For me, the answer has changed as I've gotten older.
Yes, I want to look good.
Yes, I want to maintain a healthy weight.
And YES, I still want some muscle!
But there's something much bigger at stake now.
I WANT TO MAINTAIN MY ABILITY.
I want strength.
I want endurance.
I want mobility.
I want balance.
I want independence.
I want to be able to travel, exercise, work, enjoy my family, build my businesses, serve others, and live the life God has given me.
That's why exercise after 50 shouldn't simply be about burning calories.
WE'RE TRAINING FOR LIFE.
So what are the best exercises for people over 50?
Let's break it down.
QUICK ANSWER: WHAT ARE THE BEST EXERCISES AFTER 50?
There isn't one single "best" exercise for everyone over 50.
A well-rounded exercise program should generally include a combination of:
1. Aerobic exercise
2. Strength training
3. Balance training
Flexibility and mobility work can also help you move more comfortably and maintain useful range of motion.
The National Institute on Aging emphasizes aerobic, muscle-strengthening, and balance activities as important components of physical activity for older adults.
[Source 1]
Federal Physical Activity Guidelines recommend that adults work toward at least 150 minutes of moderate-intensity aerobic activity per week and perform muscle-strengthening activities on at least two days per week.
Older adults are also encouraged to include balance activities.
[Source 2]
But here's something important:
YOU DON'T HAVE TO DO IT ALL ON DAY ONE.
Start where you are.
Build gradually.
And choose activities that you can realistically continue doing.
1. WALKING: ONE OF THE SIMPLEST PLACES TO START
Never underestimate walking.
You don't need:
A gym membership
Expensive equipment
Complicated instructions
A personal trainer standing beside you
Fancy workout clothes
You need somewhere safe to walk and a willingness to move.
Brisk walking can count toward your moderate-intensity aerobic activity.
[Source 1]
Walking can help you increase your overall activity level and improve endurance.
And here's something I especially like about walking:
IT'S EASY TO MAKE IT PART OF YOUR LIFE.
Walk around your neighborhood.
Walk at the park.
Walk on a treadmill.
Walk through the mall.
Walk while talking on the phone.
Park farther away.
Take a walk after dinner.
You don't have to make exercise complicated.
Sometimes the best way to become more active is simply:
START WALKING.
2. STRENGTH TRAINING: DON'T NEGLECT YOUR MUSCLE
If you've been following this Healthy Aging After 50 series, you already know how strongly I feel about strength training.
On Day 2, we answered the question:
Can You Build Muscle After 50?
YES.
Research continues to show that resistance training can improve strength, muscle-related outcomes, and physical function in older adults.
A 2025 systematic review and network meta-analysis looked at 151 randomized trials involving more than 6,300 older adults and found that resistance training could improve physical function, lean body mass, muscle hypertrophy, and strength.
[Source 3]
That's why strength training deserves a permanent place in your healthy-aging strategy.
You can use:
Dumbbells
Barbells
Weight machines
Resistance bands
Cable machines
Body-weight exercises
Other forms of resistance appropriate for your ability
The goal isn't necessarily to lift the heaviest weight in the gym.
THE GOAL IS TO CHALLENGE YOUR MUSCLES SAFELY AND CONSISTENTLY.
What Muscles Should You Train?
Don't become the person who only trains the muscles you can see in the mirror.
You want to train your major muscle groups.
That includes your:
Legs
Hips
Back
Chest
Abdomen/core
Shoulders
Arms
The National Institute on Aging recommends muscle-strengthening activities at least two days per week that work the major muscle groups.
[Source 1]
Why does this matter?
Because real-life strength is a whole-body activity.
You need your legs to get out of a chair.
You need your hips and core for stability.
You need your back to maintain posture and help you lift things.
You need your upper body to push, pull, carry, and reach.
TRAIN FOR FUNCTION, NOT JUST APPEARANCE.
3. SQUATS AND SIT-TO-STAND MOVEMENTS
One movement pattern I believe deserves special attention as we get older is the ability to:
SIT DOWN AND STAND BACK UP.
Think about how often you do this.
Getting out of a chair.
Getting off the couch.
Getting out of the car.
Getting up from the toilet.
Those everyday movements require lower-body strength.
Depending on your ability and experience, exercises that train this pattern might include:
Chair sit-to-stands
Body-weight squats
Supported squats
Goblet squats
Machine-based leg exercises
Other appropriately modified lower-body movements
The exact exercise isn't as important as finding a version that is safe and appropriate for you.
If balance or mobility is an issue, use support or seek guidance from a qualified professional.
Remember:
WE'RE TRAINING FOR LIFE.
4. PUSHING EXERCISES
Your upper body also needs attention.
Pushing movements train muscles including your chest, shoulders, and triceps.
Depending on your ability, options can include:
Wall push-ups
Incline push-ups
Traditional push-ups
Machine chest press
Dumbbell chest press
Other appropriate pressing movements
If you're new to exercise, there's absolutely nothing wrong with starting with a wall push-up.
You don't get extra points for choosing an exercise you're not ready to perform correctly.
MEET YOUR BODY WHERE IT IS.
Then progress.
5. PULLING EXERCISES
Pulling exercises are especially useful because they strengthen muscles of the back and arms that contribute to everyday pulling and carrying tasks.
Examples may include:
Resistance-band rows
Cable rows
Machine rows
Dumbbell rows
Lat pulldowns
Other appropriate pulling exercises
And here's something I want my over-50 crowd to remember:
DON'T FORGET YOUR BACK.
A strong body isn't just chest and arms.
Training your back is part of building a balanced, functional body.
6. BALANCE TRAINING: THE EXERCISE PEOPLE FORGET
This is one of the biggest differences between how many younger people train and how I want people thinking about training as they get older.
Balance matters.
The National Institute on Aging notes that balance exercises can help prevent falls and improve stability.
[Source 1]
Examples can include:
Standing on one foot
Heel-to-toe walking
Balance walking
Tai chi
Certain yoga movements
Practicing standing from a seated position
Other appropriate balance drills
The NIA suggests aiming for balance exercises about three times per week.
[Source 1]
Now, if you already have balance problems, don't stand in the middle of your living room on one foot with nothing around you and say:
"Coach Marcus told me to do this!
Safety first!
Have something sturdy nearby for support, and if you have significant balance problems or a history of falls, talk with your healthcare professional or physical therapist about appropriate exercises.
7. FLEXIBILITY AND MOBILITY WORK
Have you ever dropped something on the floor and suddenly realized that picking it up isn't as easy as it used to be?
Welcome to the conversation about mobility.
Flexibility refers to your joints' ability to move through their available range of motion.
The National Institute on Aging notes that stretching can help maintain and improve flexibility, making it easier to exercise and perform daily activities.
[Source 1]
Stretching and mobility exercises may include movements for your:
Calves
Hamstrings
Hips
Chest
Shoulders
Upper back
But stretching should not hurt.
The goal isn't to turn yourself into a gymnast.
The goal is to maintain enough mobility to comfortably perform everyday activities and the exercises you enjoy.
8. CYCLING
Cycling can be another useful aerobic option.
That could mean:
Outdoor cycling
Stationary bike
Recumbent bike
For some people, cycling provides a way to increase heart rate and improve endurance without the same impact associated with certain other activities.
Your individual circumstances still matter, particularly if you have significant balance, orthopedic, or cardiovascular concerns.
But the bigger point is:
CARDIO DOESN'T HAVE TO MEAN RUNNING.
Find something you enjoy and can do consistently.
9. SWIMMING AND WATER EXERCISE
Water-based exercise can be another option for staying active.
Swimming and water aerobics can provide aerobic activity, and some water-based activities may incorporate multiple types of movement.
The National Institute on Aging specifically identifies water aerobics as an activity that can combine more than one type of exercise.
[Source 1]
This can be particularly appealing for people who enjoy the water or prefer an alternative to land-based exercise.
Again, individual medical and orthopedic needs vary.
10. ACTIVITIES YOU ACTUALLY ENJOY
This may be one of the most important sections of the entire article.
You know what the world's greatest workout program can't do?
HELP YOU IF YOU REFUSE TO DO IT.
That's why I want you to find ways to move that you actually enjoy.
That might include:
Walking
Hiking
Dancing
Pickleball
Swimming
Cycling
Gardening
Golf
Yoga
Tai chi
Exercise classes
Playing with your grandchildren
Recreational sports
The National Institute on Aging encourages older adults to engage in a variety of activities and notes that enjoyable activities can make it easier to build physical activity into everyday life.
[Source 4]
Don't make movement punishment.
FIND SOMETHING YOU LOOK FORWARD TO DOING.
HOW MUCH CARDIO DO YOU NEED?
Federal guidelines recommend adults work toward:
150–300 MINUTES
of moderate-intensity aerobic activity per week,
OR
75–150 MINUTES
of vigorous-intensity aerobic activity,
OR an equivalent combination of the two.
[Source 2]
For many people, a practical starting target is:
150 MINUTES PER WEEK.
That could look like:
30 minutes × 5 days
But it doesn't have to be structured exactly that way.
And if you're currently doing very little physical activity, don't allow the number 150 to discourage you.
The current federal guidance emphasizes starting slowly and doing what you can.
[Source 2]
Five minutes is better than zero.
Ten minutes is better than zero.
A short walk is better than another hour sitting on the couch.
START MOVING AND BUILD FROM THERE.
HOW MUCH STRENGTH TRAINING?
For general health, adults should perform muscle-strengthening activities involving the major muscle groups on:
AT LEAST 2 DAYS PER WEEK.
[Source 1]
The NIA notes that one set of 8–12 repetitions of an exercise can be effective, although two or three sets may provide additional benefit.
[Source 1]
But remember:
These are general recommendations.
Your individual training program depends on:
Experience
Goals
Health
Injuries
Exercise selection
Intensity
Recovery
Ability
If you're brand new, don't worry about creating the perfect program.
LEARN THE MOVEMENTS FIRST.
Progress later.
WHAT ABOUT HIGH-INTENSITY EXERCISE AFTER 50?
Being over 50 doesn't automatically mean you can never exercise vigorously.
Some healthy, well-trained people in their 50s, 60s, 70s, and beyond participate in vigorous exercise.
But vigorous exercise isn't appropriate for everyone.
Your fitness level, medical history, medications, symptoms, and health conditions matter.
If you've been inactive or have cardiovascular, metabolic, pulmonary, orthopedic, neurological, or other medical concerns, talk with your healthcare professional before beginning vigorous exercise or substantially increasing your training intensity.
FITNESS SHOULD IMPROVE YOUR LIFE—NOT BECOME A COMPETITION WITH YOUR EGO.
DON'T UNDERESTIMATE RECOVERY
Here's something I've learned as I've gotten older:
I can still train hard.
But I also have to respect recovery.
Your body needs time to adapt to exercise.
That means paying attention to:
Sleep
Nutrition
Hydration
Rest
Training frequency
Soreness
Fatigue
The National Institute on Aging advises against training the same muscle groups on consecutive days so muscles have time to recover.
[Source 1]
More exercise isn't automatically better.
BETTER TRAINING IS BETTER.
WHAT IF YOU HAVEN'T EXERCISED IN YEARS?
Start.
That's my answer.
Not next month.
Not January 1st.
Not after you lose 20 pounds.
Start where you are.
Your first workout may simply be:
A 10-minute walk.
That's okay.
Then maybe it becomes 15 minutes.
Then 20.
Then you add some basic resistance exercises.
Then balance work.
Then you gradually become stronger.
The National Institute on Aging emphasizes that physical activity can be beneficial at any stage of life and that it's never too late to begin becoming more active.
[Source 5]
DON'T BE ASHAMED OF YOUR STARTING POINT.
Everybody has one.
A SIMPLE WEEKLY EXERCISE FRAMEWORK AFTER 50
Here's an example of how the different types of exercise might fit together.
This is NOT an individualized exercise prescription.
It's simply an example showing how someone might think about creating variety.
MONDAY
Strength training + short walk
TUESDAY
Brisk walking or other aerobic activity + balance work
WEDNESDAY
Light activity, mobility, or recovery
THURSDAY
Strength training + short walk
FRIDAY
Aerobic activity + balance work
SATURDAY
Enjoyable activity — hiking, cycling, swimming, pickleball, dancing, walking, or another activity
SUNDAY
Recovery, light movement, stretching, or an easy walk
Your program may look completely different.
That's fine.
The important thing is having a combination of:
CARDIO + STRENGTH + BALANCE + MOVEMENT.
MY 7 EXERCISE RULES AFTER 50
If you remember nothing else from today's article, remember these:
1. KEEP MOVING
Don't allow sitting to become your default lifestyle.
2. STRENGTH TRAIN
Maintaining strength becomes increasingly important as you age.
3. TRAIN YOUR HEART
Include appropriate aerobic activity.
4. WORK ON YOUR BALANCE
Don't wait until balance becomes a problem before paying attention to it.
5. MAINTAIN YOUR MOBILITY
Keep your body moving through comfortable, useful ranges of motion.
6. RESPECT RECOVERY
Your body needs recovery just as much as it needs exercise.
7. CHOOSE CONSISTENCY OVER PERFECTION
The greatest exercise program in the world doesn't work if you quit doing it.
STOP TRAINING ONLY FOR TODAY
This is the mindset shift I want people over 50 to make.
When you're younger, you might exercise because you want to look good next summer.
After 50, start thinking bigger.
TRAIN FOR 60.
TRAIN FOR 70.
TRAIN FOR 80.
Train so you can carry your own groceries.
Train so you can get off the floor.
Train so you can climb stairs.
Train so you can travel.
Train so you can play with your grandchildren.
Train so you can continue serving.
Train so you can continue building.
Train so you can continue LIVING.
We aren't exercising because we're afraid of getting older.
We're exercising because we want to make the most of the years God gives us.
YOU DON'T STOP MOVING BECAUSE YOU GET OLDER.
Sometimes people get older and gradually stop moving.
Let's change that story.
Walk.
Lift.
Move.
Work on your balance.
Take care of your body.
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, or an individualized exercise prescription. Exercise needs, abilities, and risks vary based on age, current fitness level, medical history, medications, injuries, mobility, balance, and other individual factors. Consult your physician or another qualified healthcare professional before beginning or substantially changing an 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 medical attention for concerning symptoms such as chest pain, fainting, severe or unusual shortness of breath, 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
The National Institute on Aging recommends that older adults include a combination of aerobic, muscle-strengthening, and balance activities. The NIA explains that aerobic activity supports heart, lung, and circulatory health; strength training supports physical function and independence; and balance exercises can improve stability and help prevent falls. It also provides guidance on strength-training frequency, repetitions, flexibility, and exercise safety.
[Source 2] U.S. Department of Health and Human Services — Physical Activity Guidelines for Americans, 2nd Edition; Physical Activity Guidelines Midcourse Report.
Federal guidelines recommend that adults get 150–300 minutes of moderate-intensity aerobic activity per week, 75–150 minutes of vigorous activity, or an equivalent combination. Adults should also perform muscle-strengthening activities at least two days per week. Older adults should include multicomponent activity incorporating aerobic exercise, muscle strengthening, and balance training.
This large analysis included 151 randomized trials and 6,306 adults age 60 and older. Researchers found resistance training improved outcomes including physical function, lean body mass, muscle hypertrophy, and strength. The analysis also found that lower-volume resistance training could produce meaningful improvements in several outcomes.
[Source 4] National Institute on Aging — Tips for Getting and Staying Active as You Age. National Institutes of Health.
The NIA encourages older adults to engage in a variety of enjoyable physical activities. Examples include walking, swimming, dancing, pickleball, gardening, exercise classes, and everyday activities. Variety may help make activity more enjoyable and reduce the risk of overuse injury.
The NIA describes physical activity as an important component of healthy aging and emphasizes that people can benefit from becoming physically active at any stage of life. Regular activity is associated with both immediate and longer-term health benefits.
Coach Marcus Jones 90-Day Faith, Health & Wealth Series, Week 1 — Healthy Aging After 50, Day 4 — What Are the Best Exercises for People Over 50?