If you’re over 50 and you’ve ever thought, “I know I should do some strength work… but the gym isn’t really me,” here’s the good news: resistance training is one of the most powerful health investments you can make, and it doesn’t have to involve a barbell, a mirror wall, or a membership.
From our early 50s onwards, we naturally lose muscle mass and strength unless we give the body a reason to keep it. That loss matters because strength underpins the things we all want to keep doing—walking hills, gardening, playing golf, running for the bus, lifting grandchildren, staying steady on uneven ground. It’s also why the UK Chief Medical Officers recommend muscle-strengthening activity at least twice per week (alongside aerobic activity).
Why strength training becomes “non-negotiable” after 50
1) It protects independence and reduces falls risk.
Stronger muscle sin the legs mean better balance, faster reactions, and more confidence with steps, slopes and trips. Research consistently shows resistance exercise is a key tool for age-related muscle loss (sarcopenia) and is commonly recommended as part of programmes to reduce falls risk and improve function.
2) It supports bone health—especially for menopausal and perimenopausal women.
During peri- and post-menopause, changing hormone levels can accelerate bone density loss. The bones respond to load: when you progressively challenge muscles, the bones they attach to get a “keep building” signal too. The research consistently shows that exercise, including resistance training can improve or help preserve bone mineral density in postmenopausal women.
3) It improves metabolic health.
Muscle is a “metabolic engine.” More (and stronger) muscle helps with blood sugar control, supports healthy body composition, and makes everyday activity feel easier—benefits that become even more important when sleep, stress, and energy levels are fluctuating through peri-menopause.
4) It can have long-lasting benefits.
A study following adults around retirement age found that a year of heavier resistance training helped preserve leg strength years later compared with other approaches—suggesting that building strength now can create a protective buffer for later life.
It doesn’t have to be a gym thing
“Resistance” simply means your muscles work against something: bodyweight, bands, dumbbells, kettlebells, or even heavy shopping and gardening. The basics done well cover most needs, with exercises that can be done at home including:
- Sit-to-stands / squats (from the bed or a chair if needed)
- Step-ups (unless you’re in a bungalow!)
- Hinges (keeping the back straight)
- Push ups (on the wall, work top or floor)
- Pull backs (with a band)
- Carries (farmer’s carries with a bag in each hand)
The key: right level, right progression
The “best” programme is the one matched to you: your current fitness, joint history, confidence, symptoms, and goals. Start with a level that feels challenging but controlled, and build gradually—more reps, more load, more range, or a slightly harder variation. Done properly, strength training should leave you feeling more capable, not broken. Dosage is key in the same was it can be with medication – if you don’t do enough, you won’t get the benefit; if you do too much, you may cause an injury.
If you’re unsure where to begin—especially with osteoporosis risk, persistent pain, or a big confidence gap—getting a personalised plan (even for a short block) can be the difference between stopping and thriving.
Two sessions a week. A few foundational moves. Progressed at the right pace. Over 50, that combination is one of the most evidence-backed ways to stay active for the long run.
About Ed Voss
Ed graduated from Birmingham University with an MSc in Physiotherapy in 2009.
He is an HCPC and CSP registered Physiotherapist who has worked in the NHS, private practice and in sport both in the UK and New Zealand, and he now specialises in working with people over the age of 50 who value their health and want to keep as active as possible for as long as possible.
In his spare time, you’ll find Ed spending time with his wife and two children, out running the local trails with his dog, or if he’s really lucky, out on the golf course.
Ed grew up in Stroud, the son of a local GP and he knows and loves the local communities in the Five Valleys and beyond. Being able to give back to the people of this wonderful part of the world is something that Ed considers a huge privilege.
For further information, visit Ed’s website by clicking HERE or Email: edvossphysio@gmail.com Call: 07542 940478
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