Why Exercise Matters More After 50 Than Ever Before
Strength exercises are a MUST for muscle and bone growth
A year ago, I struggled to lift a full laundry basket without my back yelling at me.
Hoisting an big ice chest into my truck bed for a camping trip? Forget it. I’d either hurt myself or need help.
At 60 pounds overweight, I looked like I had muscle - and I did, buried under all that fat. But looks were deceiving. I was weak. My back hurt constantly. I was popping Advil way to much.
I felt trapped in a body that couldn’t do basic things.
Today, after a year of proper exercise and nutrition, everything has changed. My back feels great. I can pick things up off the ground correctly and with ease. The daily aches and pains? Gone. The Advil bottle? Don’t touch it!
I feel independent again. Strong again. Capable again.
And if you’re over 50 and feeling weak, tired, or limited by your body - I want you to know something important:
It’s not too late. Your body can get stronger. You can feel capable again.
But first, you need to understand what’s happening to your body as you age - and why exercise isn’t optional anymore.
What’s Really Happening to Your Body After 50
Here’s the hard truth: your body is changing whether you like it or not.
Muscle Loss (Sarcopenia)
Starting around age 30, we naturally lose 3-8% of our muscle mass per decade. After 50, that loss accelerates.
If you do nothing, you could lose 30-50% of your muscle mass between ages 50 and 80.
Think about that. Half your muscle. Gone.
Bone Density Loss (Osteoporosis)
Your bones are also getting weaker, especially if you’re a woman post-menopause. Bone density decreases, making fractures more likely.
Metabolism Slows Down
As you lose muscle, your metabolism tanks. Muscle is metabolically active tissue - it burns calories even at rest. Less muscle means your body burns fewer calories, making it easier to gain fat and harder to lose it.
Glucose(sugar) Management Gets Harder
Here’s something most people don’t know: your muscles are your body’s primary glucose storage system. Less muscle means worse blood sugar control and higher risk of diabetes.
Why This Actually Matters in Your Daily Life
Okay, so you’re losing muscle and bone density. But what does that really mean for YOU?
Independence
Can you get up from the floor without using your hands? Can you carry your own groceries? Can you get in and out of a chair easily?
These aren’t small things. These are the activities that determine whether you live independently or need help with basic tasks.
Fall Prevention
Stronger muscles mean better balance and stability. You’re less likely to fall in the first place.
Bone Strength
And if you DO fall? Stronger bones mean you’re far less likely to break a hip or wrist. Hip fractures after 65 are a major cause of loss of independence and even death.
Living Life Fully
Want to play with your grandkids? Go on that hiking trip? Travel without worrying about keeping up?
You need strength and endurance to do those things.
Metabolic Health
More muscle means better blood sugar control, better metabolism, and potentially reducing or eliminating medications (always work with your doctor on this).
This isn’t all about looking good in a swimsuit (that will happen). This is about living the life you want to live for as long as possible.
The Mindset Shift: From Vanity to Functionality
I first started lifting weights in 1985 - over 40 years ago.
Back then, I was super skinny and it was all about looks. I wanted muscle on my frame. I wanted to look good. That was it.
Fast forward to my 40s and 50s, carrying 60 pounds of extra fat, and everything changed.
When I decided to lose the weight and get back in the gym, it wasn’t all about looks anymore. I was very not happy with my big belly, but I was more concerned with the daily things that were hard that used to be easy a few years ago.
It was about functionality and longevity.
Don’t get me wrong - I still do a lot of the same exercises I’ve always done to help my muscles grow. But I don’t lift heavy anymore. I lift moderate weights, usually in the 8-12 rep range.
And here’s the big difference: when I work out now, my mentality is completely different.
I ask myself:
- Is this exercise going to make me stronger in my daily life as I age?
- Will this help me have more flexibility and strength in areas you can’t see through a t-shirt?
- Will I be able to easily get up off the floor in 20-30 years?
- Am I building the kind of strength that keeps me independent?
Now, let me be clear about something:
There’s nothing wrong with wanting to look better. Every human being on the planet wants to look better. We don’t want to look fat or overweight. That’s completely normal.
And guess what? When you change your nutrition and start exercising, you WILL look better naturally. That’s just a side effect.
But after 50, looking good can’t be your primary goal anymore.
Your primary goal needs to be: Can I live the life I want to live? Can I do the things I want to do? Can I stay independent?
The aesthetics will follow. But the functionality? That’s what really matters.
Let’s Start With the Most Underrated Exercise: Walking
Before we talk about resistance training or fancy exercises, let’s talk about something simple that almost everyone can do right now.
Walking.
Walking is one of the most underrated and powerful forms of exercise for people over 50. It helps with muscle maintenance, bone density, lung capacity, cardiovascular health, and just general movement.
And it’s free.
How to Start
If you’re not walking regularly right now, start small. Walk around your block. Walk down the street and back. Just move.
I don’t care if you’re hitting 5,000 or 10,000 or 15,000 steps a day. That can be hard to track and honestly, it can feel overwhelming.
Instead, focus on TIME.
Walk for 10 minutes. Then 15. Then 30.
Ideally, I’d love for you to work up slowly over time to a 60-minute walk at a brisk pace. But start where you are.
Invest in Good Shoes - This Is Critical
This is non-negotiable: get a good pair of walking shoes with proper support.
Do NOT go walking in old shoes with no support. That’s a recipe for foot pain, ankle problems, knee issues, and back pain.
For years, I just bought cheap shoes from Walmart. As long as they fit lengthwise, I figured they were fine. I was wrong.
A few years ago, I went to a specialty shoe store where the employees actually watched me walk. They noticed I had supination - my feet were rolling inward with every step, putting stress on my ankles, knees, and back.
They gave me simple orthotic inserts (about $15-20) that are thicker on the inside to correct this. What a difference!!!! Some people have pronation (feet rolling outward) and need inserts thicker on the outside.
I put these orthotics in every pair of shoes I wear now, and the difference is night and day. Less pain, longer walks, more comfort.
If you start walking and feel pain in your feet, ankles, or knees - don’t assume you’re too old. Get your gait checked at a specialty running store and try some basic orthotics. It could change everything.
Bad Weather? Get a Treadmill
If you live somewhere with harsh winters, heavy rain, or extreme heat, don’t let that stop you.
Invest in a treadmill for inside your house. My wife uses a budget treadmill with a standing desk combo and walks while she works.
You can also set the treadmill to an incline to make it more challenging and get a better workout as you progress.
Walk Outside When You Can
Whenever possible, walk outdoors. You’ll get sunlight, fresh air, and vitamin D - all important for your health and mood.
But if the weather is terrible, hit that treadmill. No excuses.
The Post-Meal Walk
Here’s a bonus tip: walk for 10 minutes after dinner.
Instead of eating and going straight to the couch, take a short walk or do 10 minutes of activity around the house.
This helps regulate your blood sugar and aids digestion. It’s a simple habit that makes a huge difference.
Bottom Line
Walking is accessible, effective, and sustainable. It’s where most people should start their fitness journey.
Get moving. Your body will thank you.
P.S. - I’ll be doing a post soon about good budget-friendly treadmills - you don’t need to spend $5,000. The one my family uses cost under $200 on Amazon and works great. I’ll also be reviewing other fitness equipment on my blog, so stay tuned.
Resistance Training: Building Strength and Bone Density
Now let’s talk about the most important type of exercise for maintaining muscle and bone density as you age: resistance training .
This is strength training - using resistance to challenge your muscles so they grow stronger.
And no, you don’t need a gym membership or fancy equipment.
You Don’t Need a Gym
You can do resistance training at home with:
- Your own bodyweight (squats, push-ups, lunges)
- Resistance bands (I used these extensively during COVID)
- Simple dumbbells or household items
I go to the gym 3-4 times a week because I enjoy it and I love all the variety of machinesI get, but I emphasize home workouts in my content because many people over 50 are intimidated by gym (you should not be!) You can get strong at home.
“But I Don’t Have Time”
Years ago, I worked with an older gentleman who was very resistant to exercise. He said he didn’t have time because he loved watching his TV shows every night.
I made him a deal: every time a commercial came on (about 90 seconds), he’d do a different exercise.
First commercial: bodyweight squats while holding the couch for stability.
Second commercial: a few push-ups (on his knees if needed).
Third commercial: crunches or sit ups on the floor.
Fourth commercial: squats again. with light dumbell curls.
Second commercial: a few push-ups (on his knees if needed).
Third commercial: crunches or sit ups on the floor.
Fourth commercial: squats again. with light dumbell curls.
He didn’t have to exercise for the entire commercial break - just do something.
At first he resisted, but then he realized: he could get a fantastic workout in 20-30 minutes while watching his favorite shows.
To this day, he still does this and has made a massive change in his muscle strength.
You have time. You just need to be creative about finding it.
Start With Bodyweight and Flexibility
If you haven’t exercised in 20, 30, or 40 years - or ever - start simple.
Work on basic bodyweight movements. Focus on flexibility and range of motion. Don’t try to do too much too fast.
I don’t want you to hurt yourself trying to prove something. Slow and steady wins this race.
Focus on Your Legs
While you should work every muscle in your body, I want to emphasize something critical: your legs are the most important muscle group as you age .
Strong legs keep you moving. They get you:
- In and out of the shower
- Off the toilet
- Into and out of a car
- Up from the couch
- Walking without assistance
When people can still move easily and function independently, they maintain their quality of life. When leg strength goes, independence goes with it.
So yes, work your upper body, your core, your back - but prioritize your legs. Quads, hamstrings, glutes. Keep them strong.
Moderate Weight, Consistency Over Intensity
I lift moderate weights in the 8-12 rep range. I’m not trying to max out or impress anyone. The whole point is to put stress on your muscles so they grow and get stronger. If stuff in the 10 to 12 rep range When you are completing rep number 12 you should be struggling a little bit. It should not look like the same effort you put into rep number one. And if you get to rep number 12 and it is still easy you need to add more resistance or make the exercise harder in some way. This is called progressive overload. We need to push our muscles a little more than comfortable so we grow them. I don't want you to overdo it in the beginning but you need to understand that's our goal.
The goal isn’t to lift the heaviest weight possible. The goal is to challenge your muscles consistently so they stay strong and your bones stay dense.
Consistency matters more than intensity. Showing up regularly and doing the work beats going hard once and hurting yourself.
Building Bone Density
Here’s something important: resistance training doesn’t just build muscle - it builds bone density too.
When you put stress on your bones through resistance exercises, your body responds by making them stronger and denser. This is crucial for preventing fractures and osteoporosis.
I’ll Cover Specific Workouts in Future Posts
I’m going to do detailed posts about specific exercises, workout routines, and how to structure your training. For now, just understand: resistance training is non-negotiable if you want to stay strong and independent as you age.
You Can Do This - Here’s How to Start
If you’re feeling overwhelmed right now, take a breath.
You don’t have to do everything at once. You don’t have to become a fitness enthusiast overnight.
Start small.
Here’s What I Want You to Do This Week:
- Go for a 10-minute walk. Just once. See how it feels.
- Do 5 bodyweight squats while holding onto your kitchen counter or couch or chairfor stability.
- Stand up and sit down from a chair 10 times without using your hands (if you can).
That’s it. That’s your starting point.
Next week, do a little more. Walk for 15 minutes. Do 10 squats. Add a few push-ups against the wall.
Small, consistent actions compound over time into massive results.
Remember Why You’re Doing This
This isn’t about looking like a fitness model or impressing anyone at the gym.
This is about:
- Playing with your grandkids without getting winded
- Carrying your own groceries
- Getting up off the floor with ease
- Traveling without worrying about keeping up
- Living independently for as long as possible
- Reducing medications and feeling better in your own body
Your body is capable of amazing things - even after 50, 60, 70, or beyond.
But you have to give it the stimulus it needs: movement, resistance, consistency.
A year ago, I couldn’t lift a laundry basket without my back screaming. Today, I feel strong, capable, and pain-free.
If I can do it at 57 after 20 years of neglect, you can too.
Nutrition and Exercise Go Hand in Hand
Here’s something critical to understand: you need BOTH proper nutrition and exercise.
If you ate an amazing diet but never exercised, you might not carry much fat - but you’d have zero muscle. You wouldn’t have mobility or strength. You still wouldn’t be independent.
On the other hand, if you ate junk food and sugar but worked out really hard, you might have some muscle buried under a layer of fat. And you’d probably still end up with diabetes and other health issues.
These two things complement each other. One without the other leaves you incomplete.
You need good nutrition to fuel your body and lose fat. You need exercise to build muscle, strengthen bones, and maintain mobility.
Do both. They work together to give you the healthy, independent life you want.
Your future self will thank you for starting today.
Let’s get healthy over 50 - together.
