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The Best Exercises for Over 50s to Build Strength

Getting older doesn’t mean slowing down — it means getting smarter with how you move. Strength training after 50 isn’t about chasing your younger self in the gym; it’s about building a body that’s strong, stable, and capable for decades to come. Whether you’re just starting out or getting back into training, the right exercises can transform how you look, move, and feel.

Here’s how to build real, lasting strength after 50 — safely and effectively.

Squats – Your Everyday Power Move

Squats are one of the best full-body exercises, and for good reason. They work your legs, glutes, and core while improving balance and mobility — things that become even more important with age.

Exercises to Try:

  • Bodyweight squats to start
  • Progress to goblet squats with a dumbbell or kettlebell

💡 Tip: Think “hips back, chest tall.” Control the movement rather than rushing it — quality beats quantity every time. start is now.

Push-Ups – Classic Strength, Any Level

Push-ups build your chest, shoulders, triceps, and core — plus, they strengthen the muscles you use for daily pushing movements. If traditional push-ups are too challenging, start with your hands on a bench or wall and work your way down.

Exercises to Try:

  • Incline push-ups
  • Knee push-ups
  • Full push-ups once you’ve built confidence

💡 Tip: Keep your body in a straight line — no sagging hips or “turtle necks.

Push-Ups Rows – Strong Back, Strong Posture

A strong back supports every movement and helps prevent shoulder and neck pain. Rows target your upper back and biceps while improving posture — especially important if you spend time sitting.

Exercises to Try:

  • Dumbbell rows (one arm at a time)

  • Resistance band rows

  • Seated cable rows if you’re at the gym

💡 Tip: Pull your elbows towards your hips, not your shoulders. Focus on squeezing your shoulder blades together at the top.

Step-Ups – Build Stability and Confidence

Step-ups improve balance, coordination, and leg strength — key for maintaining independence and avoiding falls.

Exercises to Try:

  • Step onto a sturdy bench or step with one leg at a time

  • Add dumbbells once you feel steady

💡 Tip: Drive through your heel and keep your movements slow and controlled.

Deadlifts – Functional Strength at Its Best

Deadlifts teach your body how to lift properly — perfect for everyday activities like carrying shopping or moving furniture. They work your entire posterior chain (hamstrings, glutes, and back), which is crucial for joint support and mobility.

Exercises to Try:

  • Kettlebell deadlifts for beginners

  • Dumbbell or barbell deadlifts as you progress

💡 Tip: Hinge at the hips, keep your back flat, and engage your core throughout.

Planks – The Ultimate Core Builder

A strong core does more than give you good posture — it protects your spine, improves balance, and boosts performance in every other exercise.

Exercises to Try:

  • Forearm planks

  • Side planks

  • Plank shoulder taps for a challenge

💡 Tip: Aim for quality over duration. A solid 20-second plank with perfect form beats a wobbly 60 seconds.

Carry Work – Real-World Strength

Think of this as strength that transfers directly into life. Farmer’s carries (walking while holding weights) train grip, shoulders, and core stability.

Exercises to Try:

  • Dumbbell or kettlebell farmer’s carries

  • Start with 20–30 seconds and build up gradually

💡 Tip: Keep your shoulders back, walk tall, and control your breathing.

Final Thoughts

Strength training over 50 isn’t about lifting the heaviest weights — it’s about consistency, form, and functional movement. You’re not just building muscle; you’re building confidence, resilience, and energy for the life you want to live.

Start slow, listen to your body, and celebrate every rep of progress.

Strong doesn’t have an age limit — and the best time to start is now.

GET IN TOUCH

Address

Move PT Ltd Gritness Gym, Otterspool Way, Bushey Herts

Email

david@movept.co.uk

Phone

07861 386 466

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