Focus on What You CAN Do: Building Strength Over 50
As we age, it’s easy to get caught up in the things we can no longer do. Maybe we can’t lift as much weight, run as fast, or move as easily as we once did. But instead of focusing on limitations, let’s shift our mindset to what we can do. Building strength in your 50s (and beyond!) is not only possible—it’s essential for maintaining mobility, independence, and confidence in daily life.
In this blog, we’ll explore practical ways to build strength by focusing on the exercises and movements that work for you, not against you. And remember: modifying isn’t cheating—it’s smart fitness!
FIRST: Why Building Strength Over 50 Is So Important
As we age, our muscle mass naturally decreases—this is called sarcopenia. If we don’t actively work to maintain and build strength, it becomes harder to perform everyday activities like carrying groceries, picking up grandchildren, or even getting up from a chair.
Benefits of Strength Training Over 50:
- Helps prevent falls and injuries by improving balance and stability.
- Maintains bone density and reduces the risk of osteoporosis.
- Increases metabolism, helping to manage weight and overall health.
- Boosts mood and mental health by releasing endorphins and reducing stress.
Focusing on what you CAN do with strength training is key to staying strong and independent as we age.
What You CAN Do: Strength Training Exercises with Modifications
You don’t need to lift heavy weights or do extreme workouts to build strength. Here are some simple, effective exercises that can be modified to fit your needs:
1. Squats
- What it works: Legs, glutes, core.
- Modification: If a full squat is difficult, try sitting down on a chair and standing up again. You can also hold onto a chair for balance and support.
2. Push-Ups
- What it works: Chest, shoulders, triceps, core.
- Modification: If push-ups on the floor are too challenging, start with wall push-ups or incline push-ups on a sturdy surface like a counter.
3. Deadlifts
- What it works: Back, glutes, hamstrings, core.
- Modification: Instead of a full deadlift, try a kickstand deadlift (with one foot slightly behind for balance). You can also reduce the weight or range of motion to avoid straining your lower back.
4. Rows
- What it works: Back, triceps, biceps
- Modification: Instead of a 2 arm Row which may cause some back strain try a one arm version. Hold onto a chair or even kneel on a chair to take the pressure off your low back.
5. Shoulder Press
- What it works: Shoulders, upper back, arms.
- Modification: Start with light weights or even no weights at all to get the movement right. You can also do a shoulder press with elbows in front to avoid shoulder impingement.
Mindset Shift—Focus on Progress, Not Perfection
When we focus on what we can do, we open ourselves up to progress. It’s easy to get discouraged if we compare ourselves to what we used to be able to do or what others can do. But the reality is, every bit of movement and strength-building counts.
👂Listen to your body: Modifying exercises is not only okay—it’s necessary. Your body knows what it needs, so work with it, not against it.
🤏Start small: If you’re just getting back into strength training, it’s okay to start with lighter weights or fewer repetitions. It’s about consistency and showing up for yourself.
🥳Celebrate your wins: Maybe today, you’re lifting 5 pounds, but next month, you could be lifting 10. Every step forward is worth celebrating.
A Sample “Focus on Strength” Workout for Women Over 50
Here’s a simple workout you can try at home that focuses on building strength without pushing your body too far:
- Bodyweight Squats (or chair squats) – 10-12 reps
- Wall Push-Ups (or incline push-ups) – 8-10 reps
- Step-Back Lunges (or side lunges) – 8-10 reps per leg
- Kickstand Deadlift (or traditional deadlift) – 10 reps per side
- Overhead Shoulder Press with light weights – 8-10 reps
Repeat this circuit 2-3 times, resting in between sets.
Conclusion: Focus on What You CAN Do, Not What You Can’t
Building strength after 50 is not about perfection—it’s about progress. By focusing on what you can do, listening to your body, and making smart modifications, you’re setting yourself up for long-term health and fitness. Remember, modifying is not cheating—it’s how we stay active, strong, and resilient, no matter our age!
If you’re ready to start focusing on what your body can do, check out my online fitness programs tailored specifically for women over 50. Together, we can keep moving, stay strong, and feel better every day!
