Strength Training After 50
- Amanda Boike
- Jul 1
- 5 min read
Updated: Jul 7
By Amanda Boike Fitness
Strength training after 50 isn’t just about building muscle—it’s about reclaiming energy, supporting your health, and feeling great in your body. This guide brings together expert-backed exercises, tips, and routines to help you get strong, stay mobile, and feel confident no matter your age.
The Link Between Age and Muscle Mass
After 30, we gradually lose muscle mass—and that process speeds up after menopause. Strength training is the most powerful tool to combat this and protect your independence.
How To Build Muscle After 50
Lean into lifting weights.
Training 2–3 times a week helps preserve muscle and keeps bones strong. Focus on isolated exercises that target one muscle group at a time.
Warm up and cool down.
Start with 10-15 minutes of gentle movement to get your joints ready. End with gentle mobility to prevent soreness and stiffness.
Learn proper form first.
Don’t rush into heavy weights. Mastering form first ensures you’re working safely and effectively. Consider working with a personal trainer (like me!) to get started.
Get your mind right.
Approach strength training as an act of self-care. You’re not here to punish your body—you’re here to take care of it. Focus on what you can do, not what you can’t.
How Much Protein Should You Eat?
Stick with the 25–30 grams per meal guideline. Consistency is more important than perfection.
Transformation Stories
At Amanda Boike Fitness, I’ve worked with women who went from hesitant to confident. Whether it’s carrying groceries without pain, skiing with family, or simply redefining what it means to thrive as you age—strength makes everyday life better. Read more about our clients' transformations!
5 Strength Training Movements for Women 50+
A well-rounded program includes these movement patterns:
Push (e.g., chest presses)
Pull (e.g., resistance band rows)
Squat (e.g., sit-to-stand)
Hinge (e.g., deadlifts or bridges)
Single-leg (e.g., step-ups)
Sample Strength Training Routine
Start with 3 sets of 8 reps for each of the following:
Chest Press
Band Row
Chair Squats
Deadlifts
Step-ups
Begin with bodyweight, then add weights gradually as you get stronger.
How to Get the Most Out of Your Strength Training
How many reps should you do?
Work until you feel like you could do 1–2 more good-quality reps—this keeps your workouts challenging and safe.
How to choose your weights:
Start light, test how it feels, and aim to end your set with 1-2 reps left in the tank. If it feels too easy, go a little heavier.
How to progress over time:
Add a bit more weight
Do an extra set
Add more reps
Slow down your tempo, especially on the lowering phase
Rest at least 24 hours between sessions to allow for muscle recovery.
The Importance of Protein to Build Strength
Protein is your muscle’s best friend. Aim for 25–30 grams per meal to support recovery and muscle repair. Spread it across the day—not just in one big meal.
Strength Training for Longevity
Strength training doesn’t just improve your body—it helps you live with more freedom and confidence. Whether your goal is to lift grandkids, travel more, or simply feel amazing in your skin, strength is the foundation.
5 Exercises Women over 50 Should Do Every Week
These six movement types maintain strength, support joint health, boost heart and brain function, and help you move with ease throughout your day.
1. A Fast-Paced Walk for General Health
Walking is a simple and effective way to boost your cardiovascular health, balance blood sugar, and lift your mood. A brisk walk with a friend or a podcast—and maybe some hills—can be just the right amount of challenge.
2. Weight-Bearing Exercises to Strengthen Bones
As bone mass decreases with age, weight-bearing movement becomes essential. Activities like hiking, dancing, and lifting weights stimulate bone growth and support long-term skeletal health.
3. Pool Workouts If You Have Joint Aches and Pains
Water workouts are perfect if you're dealing with stiff joints or discomfort. The water reduces impact while providing resistance, making it easier to move and build strength safely.
4. Biking to Boost Your Brain
Cycling—even for 20 minutes—has been shown to improve memory and brain function. If traditional biking feels tough, e-bikes are a fantastic way to stay active with less strain.
5. Resistance Exercise to Maintain Muscle
Muscle mass starts declining in your 30s and drops faster during menopause. Strength training helps preserve muscle and supports everyday function. Focus on squats, pushups, and deadlifts, using the guide above for support
The Bottom Line
Mixing these types of movement throughout the week can help you stay strong, independent, and energized for years to come.
Best Strength Training for Women at Home
You don’t need a gym to get strong. With a few dumbbells or resistance bands (or even just your body weight), you can build a solid at-home routine with the following moves.
Squats
Glute bridges
Pushups (modified if needed)
Rows
Step-ups
These exercises support strength, balance, and mobility—all things that keep you doing the things you love.
Looking for personalized instruction that comes to your home? Contact us to learn how to have a personal trainer to come to your house.
Best Strength Training Class for Women in Chicago
Looking for beginner-friendly guidance and a community to join you on the journey? Join us for Radiant Strength, a group fitness class designed specifically for women like you. Each class is builds strength with joint-friendly exercises and skips the crushing cardio. Low-impact strength workouts that are easy on joints and perfect for women 50+. Join us live in Chicago's Lakeview/Roscoe Village neighborhood
FAQ about Strength Training After 50
Is it safe to start strength training after 50? Yes! Just start slow, focus on proper form, and build up gradually.
How often should I train? 2 to 3 strength workouts per week is ideal.
Do I need a gym membership? Not at all. You can get strong at home with minimal equipment. We can teach you the best workout for your space.
What are the biggest benefits? Stronger muscles and bones, better balance, brain health, and the confidence to move through life with ease.
FAQ about Amanda Boike Fitness
What is Amanda Boike Fitness? We specialize in personal training for women 40+ using science-based, joint-friendly strength workouts.
Where are sessions held? In-home training is available in Chicago. I also offer virtual coaching nationwide.
Do you work with beginners?Absolutely. I love helping women build confidence and strength—even if they’ve never lifted weights before!
How can I get started? Visit www.amboike.com to learn more and book a free consultation.
You’re never too old and it’s never too late to start getting stronger. Start where you are. Use what you have. And let your strength surprise you.
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