If you’ve spent any time in a gym lately, you’ve probably noticed that strength training is having a moment—and for good reason. Lifting weights is one of the most effective ways to build muscle, protect your bones and keep your metabolism humming as you age. It’s also one of the best tools you have for staying independent later in life, whether that means carrying groceries up the stairs, getting up off the floor or keeping up with your grandkids.
That matters more with every birthday. Starting in midlife, the body naturally loses muscle mass and strength, and that process tends to pick up after 50. Left unchecked, the decline can make everyday tasks feel harder and raise your risk of injury.
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The good news is that it’s never too late to start. But when most people picture strength training, they imagine one thing: heavy weights lifted slowly, with plenty of grunting in between. Classic moves like squats, shoulder presses and rows are staples for a reason, and they absolutely deserve a spot in your routine.
Still, there’s another approach that doesn’t get nearly as much attention—and trainers say it may be especially valuable for people in their 50s, 60s and beyond. Here’s what to know.
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The Underrated Type of Strength Training People Over 50 Should Try
The answer is power training, which involves lifting lighter weights at a faster speed. Chris Gagliardi, MS, scientific education content manager, American Council on Exercise, previously told Parade that muscle strength and mass begin to decline around age 50, which makes strength work more important as you get older.
“While strength training can’t completely stop these changes from happening, it can reduce or minimize the changes,” he said.
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But strength isn’t the only thing that fades with age. Power—your ability to produce force quickly—declines too, and it’s what helps you catch yourself when you trip or push up out of a chair with ease.
“A loss of muscular power specifically is associated with falls, frailty and functional decline, so even power training (lifting lighter loads at a greater velocity) can be safe and effective for older adults,” Gagliardi said.
The benefits may go beyond your muscles. In a University of Missouri study, older adults who did 16 weeks of high-speed power training with lighter weights saw greater improvements in vascular function than those who lifted heavier weights at slower speeds. Associate professor and researcher Stephen Sayers explained that heavy lifting causes bigger spikes in blood pressure, which can stiffen blood vessels and restrict blood flow over time.
How to Add Power Training to Your Routine
You don’t have to overhaul your workouts to get started. Gagliardi said any strength routine should challenge your body in a meaningful way.
“These activities should make your muscles work harder than usual against an applied force or weight and should target the major muscle groups of the legs, hips, back, chest, shoulders, arms and abdomen,” he said.
To make familiar moves more power-focused, choose a lighter weight than you’d normally use, then lift it quickly and with control—think of driving up out of a squat or pressing dumbbells overhead with intention—before lowering slowly. Bodyweight moves like standing up quickly from a chair are another easy entry point.
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Good form always comes first, so if you’re new to lifting, consider working with a certified trainer. And check with your doctor before starting a new exercise routine, especially if you have a heart condition, joint issues or balance concerns.
Adapted from Parade’s These Are Hands-Down the 3 Best Exercises for Building Muscle, According to Decades of Research by Erica Sweeney.
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Sources:
- Chris Gagliardi, MS, Scientific Education Content Manager, American Council on Exercise
- University of Missouri. (2020, July 21). Weightlifting with lighter weights at faster speeds can improve mobility and cardiovascular health for older adults [Press release].