As you enter your 50s, strength training becomes a non-negotiable for maintaining your health, vitality and independence. Muscle mass, bone density, balance and reaction time naturally decline with age, increasing your risk of falls, injuries and loss of mobility.
The good news is that incorporating the right strength training exercises can slow (and even reverse) many of these natural changes. “For adults over 50 looking to extend their lifespan and healthspan, lifting weights that are heavy in relation to your current strength, incorporating exercises that train power and speed and prioritizing full range of motion, spinal stability and rotation are key components of successful programming for longevity outcomes,” says Stephen Sheehan, CPT, a certified personal trainer.
5 longevity-boosting exercises you need to try
When performed as a single workout, these exercises target the essential qualities linked to healthspan and longevity, including lower and upper-body strength, balance, core stability and power.
All you need are two to three total-body sessions per week, leaving at least one day between workouts for recovery. These five exercises can be combined into one session or split across two shorter workouts. Focus on technique first, then gradually increase your range of motion, intensity and volume as your strength and fitness improve.
For each of the following exercises, aim for three to four sets of 8 to 12 reps with one to two minutes of rest between sets.
1. Sit to stand (box squat)
Why: This exercise trains one of the most crucial movements for staying independent as you age — standing up from a seated position. Sit-to-stands build strength and power in your quads and glutes while supporting controlled movement through your hips and knees.
How:
- Sit on the front edge of a sturdy chair or box with your feet under your knees.
- Lean slightly forward from your hips while keeping your chest upright.
- Drive through your heels and stand up without using your hands.
- Fully extend your hips at the top.
- Lower yourself back down slowly and under control.
2. Single-leg RDL
Why: This single-leg hinge movement trains the posterior chain while putting your balance and coordination to the test. It also can help improve hip stability, strengthen the muscles responsible for safe walking, and help reduce side-to-side strength imbalances that increase fall risk as you age.
How:
- Stand tall on one leg with a soft bend in your knee.
- Hinge at your hips while reaching toward the floor as your opposite leg extends behind you.
- Keep your hips level and your spine neutral.
- Pause briefly at the bottom.
- Return to a standing position while squeezing your glutes and hamstrings.
3. Step up (optional knee drive)
Why: Step-ups closely mimic real-life tasks like climbing stairs and stepping onto curbs. Adding a knee drive trains unilateral leg strength, power and coordination, all of which are essential for maintaining walking speed and mobility
How:
- Stand facing a sturdy step or box (start with a height of 6 to 12 inches).
- Place one foot fully on the step.
- Drive through that foot to stand up.
- At the top, lift your opposite knee toward hip height.
- Step back down slowly and switch sides.
4. Pallof press (anti-rotation core stability)
Why: This anti-rotation exercise trains your core to resist unwanted movement, which is critical for balance and spinal stability. Excellent trunk control allows your arms and legs to generate force safely and efficiently, especially during unexpected movements like catching yourself from a stumble.
How:
- Anchor a resistance band to a door frame or secure pole at chest height.
- Stand sideways to the anchor while holding the band at your sternum.
- Engage your core and press the band straight out in front of you.
- Hold briefly without letting your torso rotate.
- Bring the band back to your chest and repeat.
- Switch sides after completing your reps.
5. Medicine ball power press or throw
Why: Upper-body power declines faster than strength with age, yet it plays a pivotal role in reactive movements, such as bracing during a fall or quickly moving objects. Light, explosive presses help maintain speed and coordination in your upper body without impacting your joint health. For an extra challenge, add rotation (pictured above).
How:
- Hold a light medicine ball or dumbbell at chest height.
- Brace your core and press the weight forward as quickly as possible.
- Extend your arms with a controlled follow-through.
- Catch the ball or return the weight to your chest under control.
- Reset before each rep.
Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.
More from Tom's Guide
- Forget walking and swimming: This is the best exercise for staying fit after 55, according to new research
- 5 chair exercises that build functional strength after 50 — and they're beginner-friendly
- 6 essential exercises everyone should be doing after 70 to build strength and mobility, according to a physical therapist
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
