Over 50, strength is what gives you the most.

Between 45 and 60, muscle starts to be lost if it is not worked. The good news is that it responds to training at any age.

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Person aged 50 to 60 doing strength training naturally

An example week

3 active days a week: 2 strength and 1 walking.

Example for a person aged 45 to 59 who hardly moves.

  1. MonStrength15–30 min · moderate · whole body
  2. TueRest
  3. WedWalking15–30 min · easy
  4. ThuRest
  5. FriStrength15–30 min · moderate · whole body
  6. SatRest
  7. SunRest

The real plan adapts to your age, how much you move, what you like and anything to keep in mind.

Every day

5,000

5,000 steps, or about 15 minutes of walking across the day.

What the strength session involves

  1. 1Warm up for 5 minutes, moving your joints.
  2. 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
  3. 31 or 2 sets of 10 to 12 repetitions, with 1 or 2 minutes of rest.
  4. 4Finish each set one or two repetitions short of failure.
  5. 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.

And with food

  • A palm-sized portion of protein at every meal, three or four times a day.
  • Do not do strength training hungry, and do not skip the meal afterwards.
  • Vegetables or fruit at every meal.

With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.

Why it works this way

Why strength

Losing muscle with age is not inevitable: a good part of it is lack of use. Strength training slows it and reverses it, and is linked to a lower risk of chronic disease.

Mobility, to keep moving well

The plan pairs strength with a mobility session: hips, spine and shoulders. It is what keeps you agile for everyday life.

Protein matters more

With age the body uses protein less efficiently, so it helps to spread it across every meal. The plan includes this among its habits.

Frequently asked questions

Is 50 too late to start?

No. Muscle responds to strength training at any age, including in people who had never trained before.

What is the best exercise over 50?

A combination of strength, walking and mobility. If you had to pick the one thing almost nobody does, it would be strength.

How many days a week?

Three days is a good start: two of strength and one of mobility, plus your daily steps.

Other plans

Your first challenge lasts 21 days. Start today.

Two minutes to tell us where you are starting from, and the method adapts to you.

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