The Ultimate Guide to Strength Training Over 50

If you’re over 50 and new to strength training, there are a few things you should know before you start.

Is it safe to start strength training at age 50?

Yes, but you should consult your doctor before starting. “Before you jump into anything, talk to your doctor about the best practices that work best for your body,” says A. Brion Gardner, M.D., a board-certified orthopedic surgeon at Advanced Orthopedic Center in Manassas, Virginia.

If you have a history of lower back pain, avoid movements that require significant bending of the lower back. Also, avoid overhead lifting movements if you have a history of shoulder pain. “Listen to your body and practice movement patterns that suit your abilities,” adds Dr. Gardner.

What basic conditions should I consider before starting a strength training program?

If you have a history of heart disease (such as a heart attack, high blood pressure, or peripheral vascular disease), lung disease (such as high blood pressure, COPD, or bronchitis), or joint disease (such as a torn ligament in midlife or a joint injury in college), your doctor may be able to give you specific advice, Gardner says.

What should I wear when strength training?

For strength-training workouts that allow maximum movement of your arms, legs, and torso, you can wear comfortable loose-fitting or tight-fitting clothing. (If you’re wearing loose clothing, be careful not to get it caught on the equipment.) Choose shoes with supportive rubber soles that aren’t too thick.

If I start strength training after age 50, do I need to change my diet?

As mentioned above, strength training can help adults over 50 avoid age-related muscle loss. Also, if you’re looking to build muscle, your body needs more protein. Good sources of protein include beans, peas, lentils, lean meats, fish, dairy products, and soybeans.

The Dietary Guidelines for Americans recommends consuming 1.2 to 1.6 grams (g) of protein per kilogram (kg) of body weight (or approximately 0.5 to 0.7 g per pound) per day. While this is a good starting point for middle-aged and older adults looking to build muscle, it’s important for everyone to consider access, allergies, culture, food preferences, and activity level when determining the right amount of protein for their individual needs, says Amy Kimberlein, RDN, CDCES, blogger at Miami-based Amy’s Nutrition Kitchen.

For example, a 55-year-old who is new to exercise would likely be able to do well within that range by adding in two Pilates sessions a week, Kimberlein says. In contrast, a 55-year-old who powerlifts four to five times a week has a much higher need for muscle breakdown and recovery. People who train at that intensity, especially those aiming to build or maintain muscle, are likely to benefit from 1.6 to 2 g/kg per day, she adds.

However, many older people do not get enough protein in their diet. One study of 11,680 participants ages 51 and older found that about 46 percent were not meeting their daily protein recommendations.

That said, too much protein can be harmful. Eating very high amounts of protein per day (more than 0.907 grams per pound, or about 150 grams per day for a person weighing 165 pounds) can cause health problems such as dehydration or worsen kidney problems in people with kidney disease.