Your Guide to Training After 50

Training should only depend on physical capabilities and results, not age. Don’t let anything stop you! Here’s your guide to training after 50.
Your Guide to Training After 50

Last update: 21 April, 2021

As the years go by, physical activity and exercise become a challenge that you must face with determination. Although training after 50 years can seem crazy to many, don’t let yourself get carried away by these beliefs.

Don’t listen to the comments that say that age is a “state of mind” or resort to other alternatives to “feel younger”. Regarding training, your goal should be to evaluate yourself appropriately and take into account as many aspects as possible so you can exercise in a healthy way.

Training after 50: what you should consider

Firstly, you need to turn a deaf ear to people’s comments. In other words, don’t allow other people’s opinions or comments to demotivate you. Also, you should make sure to be careful while you train to avoid pushing your body past its limits.

When it comes to training after 50, you need to understand that it’s important to be realistic. This is because physical capacities begin to deteriorate at this stage of life.

Regarding the above, you need to take a series of aspects into account, both in the planning and in the execution of the training. We’ll share them below.

Evaluate your capabilities

An older man stretching.
An older man doing exercises to prevent knee osteoarthritis.

Before starting any type of routine, you should focus on designing it first. But more importantly, before doing so, you should go see your doctor in order to determine both your physical and psychological condition.

Based on this evaluation, your training planning will be consistent and will make more sense for your body, its healthy development, and the goals you want to reach.

Sedentary or physically active?

The result of your diagnosis depends on the type of life you led before the age of 50. Being sedentary most of the time isn’t the same as being active and exercising regularly.

Depending on your quality of life, your training may also vary after you turn 50. Don’t overlook this important aspect.

Train smart and healthy

Wearing yourself out with long and low-intensity routines can harm your body. Not only because of how little progress you’ll make, but because your body needs an adequate stimulus to stay in good shape.

Seek to train healthy and intelligently to ensure progressive development. It doesn’t matter for how long you train for, simply make sure to do so with the right intensity.

Seek motivation

Most people train after 50 for health reasons. That’s why many of them don’t fully enjoy doing physical exercise.

If this is your case, we recommend you to seek motivation so you don’t end up quitting. Obviously, staying healthy is the main reason to train. However, sometimes, you need a lot more than that.

Working out with someone, like a friend or relative, can help. You can also listen to your favorite music or reward yourself with an activity you like once you finished with your routine.

Training after 50: some exercises you can do

A senior lifting weights.
One of the effects of aging is the progressive loss of strength.

You’re likely looking for exercises to incorporate into your routine. It’s a good idea to do all types of exercises, especially those focused on strength and endurance. The important thing is to lead a healthy and active life.

The only thing you should keep in mind before doing any type of exercise are the aspects we explained here.

Constant consulting is essential

Both medical consulting and monitoring must be constant. This is actually important in any stage of life. However, after age 50, they should be more regular and specific, as the World Health Organization (WHO) recommends.

You should go see a doctor right after any type of problem or negative event while training, such as muscle or joint pain. This way, you’ll be able to modify your routine and avoid any type of minor or serious injury.

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  • Ejercicio físico y bienestar en personas mayores de 50 años: caso del distrito central del Cantón de Turrialba. (2006). InterSedes: Revista de Las Sedes Regionales.
  • Landinez Parra, N. S., Contreras Valencia, K., & Castro Villamil, Á. (2012). Proceso de envejecimiento, ejercicio y fisioterapia. Revista Cubana de Salud Pública. https://doi.org/10.1590/s0864-34662012000400008