If you’re in your fifties or older and new to strength training, here are some things you should know before you begin.
Is It Safe to Start Strength Training at 50?
Yes, but you should speak to your physician before getting started. “Before jumping into anything, have a conversation with a doctor about best practices that suit your body best,” says A. Brion Gardner, MD, board-certified orthopaedic surgeon at The Centers for Advanced Orthopaedics in Manassas, Virginia.
If you have a history of back pain, avoid movements that require a large amount of bending at the hips — and if you have a history of shoulder pain, avoid overhead lifting movements. “Listen to your body and practice movement patterns that align with your abilities,” adds Dr. Gardner.
What Underlying Conditions Should I Consider Before Starting a Strength Program?
Your doctor may have specific advice if you have a history of cardiac issues (like heart attack, high blood pressure, and peripheral vascular disease), pulmonary issues (like hypertension, COPD, or bronchitis), or joint issues (whether a middle-age ligament tear or joint injury from college), Gardner says.
What Should I Wear for a Strength Training Workout?
Should I Change My Diet if I Start Strength Training at 50 or Later?
For instance, a 55-year-old who is new to exercise and adds two Pilates sessions per week would likely do well in that range, Kimberlain says. In contrast, a 55-year-old powerlifting four to five times per week has much greater muscle breakdown and recovery demands. Someone training at that intensity — especially with goals of building or preserving muscle — would likely benefit from 1.6 to 2 g/kg per day, she adds.
