Strength Training Over 50: Why I Wish I’d Started Sooner
Tired of Diets That Don’t Work? Strength Training is the Real Game Changer
A year ago, I walked into a gym to lift weights for the first time.
I was 55, at my heaviest weight, stressed out, and frustrated. No matter what I tried—diets, cardio, cutting carbs—the scale wouldn’t budge. I felt exhausted, my joints ached, and I was starting to believe that getting older just meant feeling worse.
Turns out, I was missing a huge piece of the puzzle. Strength training.
Fast forward a year.
I’ve lost 30+ pounds.
I’m down six inches in my waist and hips.
I feel stronger, healthier, and more confident than I have in decades.
And the best part. I love it. I never thought I’d be the woman who actually looks forward to lifting weights. But here we are.
So, if you’re over 50 and feeling stuck, trust me—strength training is a game changer. Here’s why, and exactly how to get started.
Why Strength Training is the Best Thing You Can Do Over 50
1. It Fires Up Your Metabolism
Muscle burns more calories than fat. So the more muscle you build, the more calories you burn even at rest.
Once I started lifting, the weight finally started coming off. And not just that—my body looked different. I wasn’t just smaller, I was stronger, leaner, and more toned.
2. It Helps Balance Your Hormones
Ever heard of cortisol. It’s the stress hormone that makes it extra hard to lose belly fat. And guess what. Chronic stress (hello, life) keeps it sky high.
Strength training helps lower cortisol levels and improves insulin sensitivity. Translation. It makes weight loss wayeasier.
3. It Strengthens Your Bones & Prevents Injuries
After 50, we start losing bone density. That’s why osteoporosis is such a big concern.
Lifting weights literally strengthens your bones. It also helps with balance and stability, reducing the risk of falls.
4. It Makes You Feel Like a Total Badass
No joke. The first time I deadlifted more than 50 pounds, I felt unstoppable.
There’s something about getting stronger that changes your mindset. You start realizing, If I can do this, what else am I capable of.
You Can Start at Home (Like I Did)
If the idea of walking into a gym feels overwhelming—start at home.
That’s what I did.
For years, I started and stopped strength training sporadically. I’d pick up some dumbbells, do a few workouts in my living room, then life would get in the way.
I was working a demanding corporate job, and every time I tried to stay consistent, I’d fall off track.
But here’s the truth. I didn’t really get into it until I stepped into a gym. That’s when everything changed.
The gym gave me structure, focus, and accountability. And once I learned how to use the equipment and saw real progress, I was hooked.
Making Time for Strength Training: Why the Weight Room Wins Over Fitness Classes
A lot of people love fitness classes, boot camps, and group workouts. And if that’s you—great.
But for me. That wasn’t the thing.
Those classes were too much jumping around for me, and they really aren’t productive for what we, as 50+ adults, are trying to achieve.
You’re better off doing:
✅ Walking for cardio and heart health
✅ Yoga for mobility and flexibility
✅ Shorter, strength-focused workouts like the 3-day-a-week plan outlined here
It’s less stress on your joints and way more effective in the long run.
I needed something that worked within my schedule. I tried after-work workouts for a while, and they were a great stress reliever. But after a long, exhausting day at my corporate job, I struggled to stay consistent.
What worked for me was Early mornings.
I also realized that I didn’t need a class to stay motivated. I needed a program I could follow on my own.
The 3-Day Push, Pull, Legs Strength Training Plan
This simple 3-day strength training plan is what I started with and still follow today, I’ve just added on different movements for each muscle group over time as I have mastered them. It’s beginner-friendly, effective, and helps build muscle without overtraining.
Day 1: Push (Chest, Shoulders, Triceps)
Dumbbell Chest Press – 3 sets of 8-12 reps
Shoulder Press – 3 sets of 8-12 reps
Triceps Dips or Pushdowns – 3 sets of 10-12 reps
Day 2: Pull (Back, Biceps)
Lat Pulldown or Assisted Pull-ups – 3 sets of 8-12 reps
Seated Rows – 3 sets of 8-12 reps
Bicep Curls – 3 sets of 10-12 reps
Day 3: Legs (Glutes, Quads, Hamstrings, Calves)
Squats (Bodyweight or Dumbbells) – 3 sets of 8-12 reps
Leg Press – 3 sets of 10-12 reps
Hamstring Curls – 3 sets of 10-12 reps
Calf Raises – 3 sets of 12-15 reps
Warm-Up First.
Before lifting, warm up your muscles. Spend 5-10 minutes on the treadmill and do some dynamic stretching.
I wish I had started strength training sooner. It has completely changed my life.
If you’re feeling stuck, exhausted, or just plain frustrated—give it a shot. Start small. Keep it simple. And most importantly, stick with it.
Final Thoughts + 2 Must-Read Books & The Hevy App
Want to dive deeper? Here are two fantastic books (available on Kindle Unlimited) to help you on your journey.
Affiliate Links included. If you purchase through my link, I may earn a small commission at no cost to you*📖 The Ultimate Guide to Strength Training for Women Over 50 – A great beginner-friendly resource with exercises and safety tips.
📖 The Beginner's Guide To Strength Training for Women Over 50: Flexible 30 Minute Workouts, Improve Your Mobility, Crush Menopausal Weight Gain and Unlock a More Vibrant You– A well-rounded book with a wealth of information.
Follow Gym “Girlies” for Extra Motivation
In addition to these books, there are tons of amazing women in the fitness space who share their knowledge for free on social media.
✔️Joan MacDonald (@trainwithjoan) – Started lifting in her 70s and transformed her life
✔️ Wendy Ida (@wendyidafitness) – A fitness pro in her 70s sharing workouts & motivation
✔️ Susan Niebergall (@susanniebergallfitness) – Strength coach breaking myths about aging
The Hevy App: Your Gym Confidence Booster
If you're feeling unsure about stepping into the gym or staying consistent with your strength training, the Hevy app is a great free or low-cost resource that can help. I originally used the Strong app, and even reviewed it in this previous post. However, after discovering Hevy, I switched because it offers more updates, lower cost, and a wider variety of exercises and programs to follow.
Have a Plan – Log your workouts and track progress so you go into the gym knowing exactly what to do.
Learn Proper Form – The app includes instructional videos to ensure you’re performing exercises correctly and safely.
Grow with Your Progress – As you get stronger, Hevy helps you adjust your workouts, making it easy to level up your training.
One year from now.
You could be leaner, stronger, and feeling better than ever.
You’ve got this. Now go lift some heavy weights. 💪
