Why it matters
After about 50, muscle and bone are lost faster each year. Strength training is the most effective way to slow that down, protect your joints, improve balance and stay independent.
How to train
- 2–4 sessions per week, with a rest day between hard sessions
- Longer warm-ups: 5–10 minutes of light cardio plus lighter sets
- Mostly 8–15 reps, stopping 2–3 reps short of failure
- Machines, dumbbells and cables are great — barbells are fine with good technique
- Include balance and carry work: single-leg moves, farmer carries
Recovery
Recovery takes a little longer. Progress more slowly, sleep well, and eat plenty of protein (around 0.7–1 g per lb of bodyweight) spread across meals.
Safety
- Get a doctor's OK if you have heart, joint or blood-pressure concerns
- Pain that is sharp or lingers means change the exercise
- Avoid holding your breath on every rep if you have high blood pressure