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Strength training after 50: a plain starter plan
The CDC's guidelines for adults call for muscle-strengthening activity on at least 2 days a week, working all major muscle groups, plus 150 minutes a week of moderate activity such as brisk walking.
The two-day plan
| Day A | Day B |
|---|---|
| Goblet squat 3×8–10 | Romanian deadlift 3×8–10 |
| Push-up or bench press 3×8–10 | Overhead press 3×8–10 |
| One-arm row 3×10 | Lat pulldown or band row 3×10 |
| Plank 3×30 sec | Farmer carry 3×40 steps |
Start light
Pick a weight you could lift a few more times than the plan asks. Add weight slowly. Pain (not effort) means stop.
Next: Protein after 50 · The GAS diet · Sleep after 50
FAQ
Is it too late to start at 60?
No. The CDC's activity guidelines apply to older adults too, and adjust for chronic conditions.
Do I need a gym?
No. Dumbbells and bands at home cover this plan.
Sources:
CDC: Adult activity overview
CDC: Older adult activity