By the time we reach our late 40s, many of us have experienced injuries from overuse or lifelong exercise. Others may struggle with weight gain from inactivity, too many processed foods, or both. Not only do we feel weaker… but our balance, posture, power, and endurance aren’t what they used to be. This is why getting stronger in midlife is imperative!
Many women notice lower back discomfort, a bit of belly fat, and a decline in energy levels.If you’re seeing these changes in your body, now is the perfect time to take action. Even if you feel weaker or older, you can build muscle and regain strength.
The reality is that after 30, we lose about 5–8% of our muscle mass per decade.
By 50, this rate doubles.
Without strength training, this loss can lead to poor mobility, increased injury and fall risk, and decreased quality of life. Functional strength training helps you maintain independence and prevents injuries.
The ability to bend, squat, push, pull, lift, and twist without pain is essential for aging well. But it won’t happen by sitting on the couch!
Even if you haven’t exercised in years, your body can still adapt and get stronger. Challenging your muscles—even in small ways—improves flexibility, mobility, and metabolism, helping to prevent weight gain.
3 Tips for Getting Stronger at 50
1. Start with Bodyweight Exercises for Balance and Strength
Aging and sedentary habits reduce flexibility, strength, and range of motion. Begin with bodyweight movements that target large muscle groups to build a solid foundation.
Bodyweight Squats: Sit into a chair by hinging your hips back, with your butt barely tapping the seat – and stand up unassisted to strengthen your quads, glutes, and core. If comfortable, squat without the chair.
Counter Push-Ups: Stand at your kitchen counter, and form a plank position with your hands on the counter and legs back behind you with your back flat – lower slowly, then push back up.
This improves posture and strengthens your chest and arms.
Posture Reset: Stand tall, engage your core, and imagine a rope pulling you up from the crown of your head. Pull your elbows back to open your chest and strengthen your upper back.
Plank Hold: On the floor, keep your body straight, glutes engaged, and hands under shoulders. Hold for 30 seconds, increasing over time to build core and glute strength.
Glute and Pelvic Strengthener: Lie on your back on the floor with your knees bent and your feet flat on the floor. (A) Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees (B)
2. Lift Weights in a Safe, Controlled Manner
Once you master bodyweight movements, add resistance. Even a 5-pound dumbbell can create noticeable strength gains.
Prioritize perfect form to prevent injury and maximize results.
Engage stabilizer muscles by using free weights rather than machines.
If new to weightlifting, work with a trainer or follow guided videos.
Classic moves like deadlifts, squats, chest presses, and rows engage core and stabilizer muscles, making them superior to machine-based exercises.
3. Eat Enough Protein to Support Muscle Growth
Muscle loss accelerates with age, especially when dieting or leading a sedentary lifestyle.
If you’ve lost weight quickly, you’ve likely lost muscle along with fat. This will make you weaker and flabbier.
>>My program that you can do at home with follow-along workouts is geared towards women that want a firmer body with more lean muscle.
Take in 1 gram of protein per pound of lean body weight to maintain and rebuild muscle.
Avoid extreme calorie cutting, which slows metabolism and leads to muscle loss.
Use a zig-zag calorie method, where you increase calories from healthy foods on high activity days, and lower on more sedentary days to prevent plateaus and boost metabolism. Never skimp on protein on any day!
Take Action Now
It doesn’t matter if you’re 30, 50, or beyond—getting stronger in midlife with strength training is the key to staying strong, confident, and capable.
Start small, start today, and commit to getting stronger now!
To the more confident, stronger you!
Coach Dawn