The Top 5 Strength Training Exercises for People Over 50, According to Experts

Doctors and fitness experts alike have been raving about the perks of strength-training at every age. But just because you can benefit from strength-training at 50 doesn’t mean you should be doing it like a 20-year-old. Choosing the best strength-training exercises for over 50 can help strengthen your balance and bone density, both of which decline with age, plus improve your overall quality of life all while minimizing your risk of injury.

“For one, being stronger just makes your life easier,” said Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People. “You can do things like carry more grocery bags from the car to your house, lift your suitcase into the overhead compartment without any help, and conquer impossible-to-open jars of spaghetti sauce.”

Here, discover the top strength-training exercises that Bowers said he recommends to all his over-50 patients—though anyone looking to do more strength-training could benefit from giving them a try. “They’re super easy on the joints, target major muscle groups, and strengthen key areas that tend to weaken as we get older,” he said.

Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People.

The best part? They are all easy to do at home and require hardly any equipment. Try doing the exercises once through up to three times per week to see the benefits.

Forearm Planks

While planks challenge your whole body, they’re especially great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” Bowers said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.

Try this: Place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press into your hands and toes to lift your body off the ground, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.

Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Bowers said.

Downward Dog Splits to Knee Drives

This three-in-one exercise engages your arms, legs, and core. But it specifically targets your oblique abdominal muscles—the muscles that line the sides of your abdomen.

Try this: Start in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Press into your fingers and toes to lift your butt toward the ceiling, and try to straighten your legs without locking your knees. (It’s okay if your heels come off the ground or your knees are slightly bent!) This should bring you into a downward dog position.

Lift your right leg as high as you can to come into a downward dog split. Then, bend your right knee and bring it toward your stomach, lowering your body like you’re doing a mountain climber. Lift your leg back up into your downward dog split. Then, bend it again—bringing it toward your right elbow. Lift it back up again—then bend it and bring it toward your left elbow. Repeat this series three times before switching to your left leg.

Tricep Dips

Chair dips target your triceps—the muscles lining your back upper arms. Strong triceps help with daily activities like closing doors, lifting groceries, and opening jars. They also stabilize your shoulder and elbow joints.

Try this: Find a sturdy chair, and sit on it—with your palms pressing next to your hips. Scoot forward until your butt comes off the chair, and bend your knees at a 90-degree angle. At this point, you should be completely supporting your body weight with just your arms and legs.

Bend your elbows, keeping them tucked, so they don’t splay out or in, until your arms form 90-degree angles. Then, push through the heels of your hands to straighten your arms and return to your starting position, trying not to use your legs for help. Repeat this 8 to 15 times.

Bicep Curls

This classic arm exercise “tone[s] and strengthen[s] your biceps, which will help you with independence and mobility as you get older,” Bowers said. You use your biceps—the muscles lining your front upper arms—for everything from eating to getting dressed. Bowers recommended using a resistance band for this exercise, but you could also use water bottles, cans, or dumbbells.

Try this: Stand with your feet shoulder-width apart and your arms at your sides. Place a resistance band under your right foot, holding one end of the band in each hand with your palms facing away from you. Curl your hands toward your upper arms for 2 seconds, and breathe in. Then, lower your arms for 3 seconds, and breathe out.

Do six reps. Then, switch the resistance band to your left foot, and do six more reps. “For an added balance challenge, try standing on one leg while you perform the curls,” Bowers said.

Squats

“Squats are a fantastic way to tone your legs, glutes, and core muscles all at once,” Bowers said. “They help with balance and flexibility to prevent age-related falls.” Plus, having stronger legs and glutes can help you sit and stand, walk around, and lift things more comfortably.

Try this: Stand with your feet shoulder-width apart and your toes turned out slightly. Bend your knees to lower yourself into a squat, lifting your arms in front of you. Push your butt back like you’re trying to sit in a chair, and keep your weight in your heels. “If you are in the proper position, you should be able to raise your toes off the floor and you should be able to see your toes,” Bowers said.

Push into your heels to lift yourself back up, and lower your arms as you do.

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