If you're over 50, you need to read this article: here, I'll tell you why strength and conditioning training is the best form of exercise for preserving muscle, strengthening bones, and staying injury-free.
As we age, it’s easy to understand or believe that slowing down is inevitable—but strength and conditioning (S&C) training can help to prevent this, and even improve your overall state of body and mind....you might be maturing in years but we're not ready for Driving Miss Daisy just yet, thanks.
Particularly for those over 50, engaging in regular S&C workouts isn’t just a great way to stay active; it’s an essential practice for preserving your health, vitality, and independence well into your later years. It's a proven method of exercise, from maintaining muscle tone to strengthening bones and preventing injuries as well as being great for your mental health, too.
For now, let’s dive into why S&C training could be one of the most beneficial things you do for your body:
The importance of strength and conditioning when you're 50+
1. It helps preserve muscle mass and strength
As we age, we naturally lose muscle mass—a process known as sarcopenia, which frankly sucks—which can lead to weakness, reduced mobility, and an increased risk of falls...all the ingredients for a fast track into a care home.
Strength and conditioning training counteracts this muscle loss by building lean muscle, improving your endurance, while maintaining the functional strength needed for daily activities like lifting, carrying, and even climbing stairs. This is also known as 'functional fitness'.
Why is this crucial?
Perhaps stating the obvious, but without enough muscle strength, even simple tasks can become challenging...what was a staircase may as well be the north face of Everest for all the hope you've got of scaling them.
S&C helps not only to maintain muscle mass but also improves your balance, coordination and flexibility. This gives you the ability to remain active and independent well into your later years.
2. it strengthens your bones and helps to prevent Osteoporosis
Along with muscle loss, aging also weakens our bones. For individuals over 50, particularly women, bone density begins to decline. This in turn leads to increasing the risk of osteoporosis (brittle bone disease) and fractures. Strength training is proven to slow bone loss and even build new bone density, making your skeleton stronger and more resilient to injury. And whilst you're not quite Logan off the X-Men (Marvel Comics reference there) that's certainly something to have in your locker.
Why is this crucial?
When you do weight-bearing exercises like squats, lunges, and resistance training, it applies stress to the bones in a controlled way, prompting them to strengthen in response - your body's natural way of protecting itself to 'future attacks'. This in turn can make a significant difference in preventing debilitating fractures, especially in vulnerable areas like the hips, spine, and wrists.
3. it prevents injuries and promotes joint health
Getting old can be great but not always for your health: your joint health can deteriorate, leading to stiffness, reduced mobility, and even chronic pain: just lovely. But, by strengthening the muscles around your joints through S&C, you can help alleviate pressure on your joints, reducing the risk of injury and pain from conditions like arthritis. Sounds better, non?
Why is this crucial?
S&C training targets the muscles, tendons, and ligaments that support your joints. Stronger surrounding muscles provide better overall joint stability, thus ensuring you can move with more ease and less discomfort.
So, what are the best S&C workouts for the over 50s?
Glad you asked that! To reap the maximum benefits of S&C training after 50, you need a well-rounded approach. Here's some I prepared earlier that are some of the best types of workouts that target all the essential aspects of health and fitness:
1. Resistance training
Whether through free weights, resistance bands, or bodyweight exercises, it all counts as resistance, and this is at the foundation of any S&C routine. We're talking stuff like squats, lunges, push-ups, and deadlifts...all are all excellent examples of compound movements that target multiple muscle groups, build strength, and improve balance.
You should look to do resistance training 2-3 times a week, focusing on major muscle groups while also allowing time for rest and recovery.
2. core stability and working on your balance
Your core strength and balance become even more important as we age; reducing the risk of falls and helping with posture and stability grow more essential to prevent accidents. Exercises like planks, bridges, and single-leg movements can strengthen the core and improve overall coordination.
3. conditioning through low-impact cardio
Conditioning exercises, such as walking, swimming, cycling, or using the elliptical / cross trainer, help maintain your cardiovascular health without the high impact on joints (I'm looking at you, running). Pairing this with strength training creates a comprehensive approach to fitness and can help to make you as bullet-proof as possible.
These are essential for maintaining endurance and heart health and you should look to do low-impact conditioning workouts 3-4 times a week
4. mobility and flexibility sessions
Flexibility workouts such as yoga or Pilates can help maintain the range of motion in your muscles and joints, thereby preventing stiffness and reducing the likelihood of injury. By including stretches before and after workouts can ensure that your body stays limber and you are able to perform other exercises with greater efficiency.
Work to a plan - and ideally with a trainer
For the over-50 crowd, following a structured S&C plan is incredibly important. It's not just about keeping you on track - it's more than that: it ensures you’re hitting the right exercises in the correct way, giving you the maximum benefit while minimising the risk of injury. This is where working with a personal trainer can make a big difference.
1. It's a personalised approach
A trainer can assess your current fitness level, understand any health issues or physical limitations, and tailor a program that’s specifically designed for you. This is particularly important for those over 50, as our bodies vary greatly in terms of mobility, strength, and endurance at this stage in life.
2. It's safer and helps prevent injuries
Improper form is one of the most common causes of injury during strength training. A personal trainer will ensure that you’re using the correct techniques, reducing strain on your joints and muscles and helping you build strength in a safe manner.
3. It motivates you and keeps you accountable
It's all too easy to skip workouts or feel overwhelmed when starting a new program, but having a personal trainer adds an essential ingredient: motivation and accountability. Having a consistent plan to follow, with someone guiding you along the way, keeps you on track and ensures steady progress.
4. You can track your progress and adjust accordingly
Over time, your needs and abilities will change. A personal trainer can adjust your workouts accordingly - for example, increasing the intensity as you become stronger or scaling back if you experience any discomfort or injury. This individualised approach and attention ensures you’re continually progressing and moving forward without overdoing it.
In conclusion
Strength and conditioning training is a game-changer for anyone, but particularly for those over 50, it offers incredible benefits: from preserving muscle mass to improving bone health and preventing injuries, S&C provides a foundation of strength, vitality, and resilience as you age.
By incorporating a combination of resistance training, conditioning, balance work, and flexibility into your routine—and, of course, working with a well-planned program—you can enjoy an active, healthy, and independent life well into your later years.
However, if you’re new to S&C, consider working with a personal trainer who can guide you safely through the process and tailor a program that’s just right for your needs. It’s never too late to start, and the benefits will last a lifetime!
