What counts as strength training
Muscle-strengthening means making your muscles work against resistance. That can be your own body weight, resistance bands, weights, or heavy gardening such as digging.
Guidelines say to work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms. You do not need a gym to do this.
How often
Guidelines advise it on 2 or more days a week, at a moderate or greater effort. Moderate means it feels like real work but stays controlled. It should never feel painful or unsteady.
A comfortable place to begin
The step below is the same one Fit after 50 members can be given. It uses a sturdy chair and takes about five minutes. Start with it on two days this week.
Do one comfortable chair-strength set
About 5 minutes · Easy to moderate. It should never feel painful or unsteady.
From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.
- You will need
- A sturdy chair that will not slide, placed against a wall.
- How hard
- Easy to moderate. It should never feel painful or unsteady.
- Done when
- You did up to five comfortable stands, or as many as felt fine.
- Sit toward the front of the chair, feet flat.
- Lean slightly forward and stand up, using the arms of the chair if helpful.
- Sit back down slowly.
- Repeat up to five times, resting whenever you like.
Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.
Evidence strength: strong. General information, not medical advice.
Learn more: Beginner's guide to getting fit after 50
Making it a little harder, safely
- Change one thing at a time: a few more repetitions, a slower lowering, or less help from the chair arms.
- Add another movement only when the first feels easy and steady.
- Many people find a day between sessions comfortable. Listen to your body.
- Breathe steadily. Do not hold your breath.
When to stop or ask first
Muscle effort is normal. Sharp pain, joint pain, dizziness, or loss of balance is a reason to stop.
If you have a health condition, a recent surgery or injury, or restrictions from a clinician, ask what is right for you before you begin. A physical therapist can help you tailor strength work to your situation.
What this does not tell you
It does not say how much muscle you will build or how fast. Results vary, and this is general education, not individual advice.