If you’re over 50 years old you may be thinking that you’re too old to start strength training. After all, maybe it’s dangerous. Maybe you could hurt yourself. Or perhaps you’re asking yourself if it’s really worth the time commitment at this point in your life.
Well let me answer all of that in one statement:
There aren’t many things better for your overall health than a properly designed strength training plan. Especially as you get older.
Inside BluePhoenix Fitness Coaching, our 1-1 online fitness & wellness coaching experience, we help people of all ages start lifting weights safely and effectively. We’ve had members as old as 83 years old inside our coaching programs, getting stronger and making improvements in their health.
For example, Dr. John Mansfield was 73 years old when he started with us. A soon-to-be-retired physician, he wanted to lose some weight and get stronger so he could enjoy an active retirement.
There is also Samantha-jane, who was 71 years old when she enrolled in BPX Fitness Coaching.
Samantha-jane was waiting to have knee replacement surgery on both knees, and understood the importance of going into those surgeries as strong as possible.
She was ecstatic when some very simple workouts allowed her to fit into a pair of jeans she hadn’t worn in years. Along with feeling stronger and moving better with less pain.
These are just a couple examples of the dozens, and dozens of people over 50 years old that we’ve personally helped start strength training safely.
So, to answer the original question, no you are definitely not too old to start lifting weights.
Now let’s talk about why you might want to.
6 Benefits Of Strength Training As We Get Older
There are literally too many benefits of strength training to list here, and there’s new research coming out every day finding new benefits. We cover many of them in our Simple Guide To Strength Training For Beginners.
But for today let’s focus on some of the bigger benefits for you, someone who’s over 50 years old.
Reduced Risk Of Falls & Hip Fractures
As we get older we tend to see a loss of bone density (i.e. weaker bones), and we’re at increased risk of falling. These two combined lead to a much higher incidence of hip fractures among older adults.
This can be greatly reduced by following a structured strength training program combined with balance training.
One study published in 2012 found a 31% reduction in falls after 12 months of following a strength training and balance program.1
Increased Bone Density
Along with reducing falls and hip fractures, strength training also leads to stronger bones.
Just like how strength training makes our muscles stronger, it has a similar effect on our bones. When we apply stress to the bones we create microscopic fractures that then rebuild stronger.
And stronger bones means less risk of bone breaks.
Less Risk Of Osteoporosis & Arthritis
In a similar fashion, strength training among older adults has also been shown to lead to less risk of osteoporosis2 and arthritis.
Along with building stronger bones, staying physically active can keep our joints healthy with less pain.
Even chronic conditions such as Rheumatoid Arthritis have been shown to improve with consistent strength training.3
Decreased Risk Factors For Alzheimer’s & Dementia
One of the biggest health threats we face as we get older is Alzheimer’s and dementia.
In 2020 over 5.8 million Americans were living with Alzheimer’s, and that number is expected to rise. Currently Alzheimer’s disease is the 5th leading cause of death among adults over 65 years old in the United States.4
One way we can reduce our risk of Alzheimer’s disease and dementia is through structured physical activity such as lifting weights.5
Improved Cognitive Function, Memory & Learning
Along the same lines, strength training also provides protection against loss of other cognitive functions like memory and learning.
One study found a 19% increase of cognitive function in elderly women who followed a strength training program.6
Increase Strength For More Independence
Finally, one of the most important benefits of strength training over 50 years old is to hold onto our independence.7
Being strong and healthy as we get older means we have to rely on other people less. And we’re physically able to do the things we love for longer in our lives.
3 Tips For Starting To Lift Weights Safely If You’re Over 50
So are you convinced of the importance of strength training over 50 years old?
Alright, good. Now we need to learn how to start safely and effectively.
Here are 3 tips for starting to lift weights safely at any age:
Start Now
Stop putting it off and start right now. Like, today.
There’s a popular Chinese proverb that says, “the best time to plant a tree was 20 years ago. But the second best time is right now.”
So don’t waste any more time. Just get started.
Start Slow
But with that said, take it slow. You don’t have to go from 0 to 100 in one day.
Start with some simple bodyweight exercises that you can do from home. Even 10 minutes of strength exercises a few times each week can help you start getting stronger.
Get Help
And the most important part of starting to lift weights safely when you’re over 50 is to get professional help.
Coaching is incredibly important, especially when you’re just starting. It’s crucial that you learn how to do the exercises correctly with perfect form so that you don’t injure yourself.
Seek out assistance from a professional with experience helping people over 50 years old.
Ready To Start Strength Training Safely? Here’s Your Next Steps…
If you’ve read this far, congratulations! You’re well on your way to getting stronger and healthier in your golden years.
But if you’d like a little bit more personalized help, I’d like to invite you to apply for BPX Fitness Coaching. This is our 1-1 online fitness and wellness coaching experience where we help people just like you start strength training safely and effectively.
As you saw earlier we’ve helped many, many people over 50 years old reclaim their health and get stronger so they can enjoy their lives even more.
If that sounds like something you might be interested in, here’s what you need to do right now…
Just click the button below and fill out a short application. After that you’ll schedule a complimentary Discovery Call with one of our specialists.
They’ll help you lay out a plan with you, and then if it makes sense, go over the options to enrol in one of our coaching programs.
Rise up stronger & live awesome,
-Cam