Train Smarter: How to Structure Your Weekly Training for Results (50+ Edition)
By Mark Pajich
If you’re 50 or older and want to stay active, strong, and injury-free for the long term, how you structure your weekly training matters more than ever. Many of us at this stage of life are already playing sports like golf, tennis, pickleball, or swimming, but without a balanced weekly plan that supports joint health, mobility, and recovery, even recreational activity can lead to stiffness, setbacks, or overuse injuries. This article provides a practical guide to structuring your week to complement your sport, maintain physical function, and keep you doing what you love.
Why Training Structure Becomes More Important With Age
After 50, your body responds to training differently. Recovery slows, joint wear accumulates, and muscle loss (sarcopenia) can start if strength isn’t maintained. Without structure, it’s easy to:
Overload certain joints (like knees, hips, or shoulders)
Skip recovery and mobility work
Prioritise your sport but neglect your physical foundation
A smart weekly structure helps you feel better day-to-day, reduces injury risk, and supports performance in your sport of choice.
The 4 Essentials for a Well-Balanced Week
Whether you're golfing three times a week or doing a mix of activities, these four pillars should form the base of your weekly routine:
1. Strength Training (2× per week)
After 50, strength training is essential for:
Maintaining bone density
Preventing muscle loss
Supporting balance and joint stability
You don’t need to lift heavy. Focus on:
Squats, step-ups, banded pulls, light pressing
Controlled tempo and good technique
Machines, cables, or bodyweight exercises
And, if you already play a sport, strength helps protect your body from the demands of that sport.
2. Mobility & Balance Work (daily or warm-ups)
Most overuse injuries come from poor movement, not poor effort. Daily mobility work keeps joints healthy and helps your body move freely — especially for sports with rotation or quick changes of direction, like golf, tennis, and pickleball.
Include:
Thoracic spine and shoulder mobility (Open Book Stretch)
Hip and ankle drills (World’s Greatest Stretch)
Simple balance holds or dynamic stability work (Single Leg Wall Touches)
10 minutes a day makes a big difference.
3. Low-Impact Cardio (2–3× per week)
Cardio supports heart health, circulation, and energy levels — and can aid recovery from sport.
Ideal options:
Brisk walking
Swimming
Recumbent bike
Rowing machine
You don’t need long sessions. 20–30 minutes of steady movement is more than enough.
4. Recovery & Deload (1–2× per week)
Recovery is just as important as training — especially if you play sports regularly.
Use these days for:
Light walking or stretching
Massage, foam rolling, or gentle mobility
Sample Weekly Schedule (for the Active 50+ Athlete)
Monday: Strength (Lower Body + Core) + Mobility
Tuesday: Golf or Tennis + Light Recovery Walk
Wednesday: Strength (Upper Body) + Shoulder Mobility
Thursday: Swim or Bike + Balance & Core Work
Friday: Rest or Mobility
Saturday: Sport (Golf, Pickleball, etc.)
Sunday: Light Walk or Stretch + Hip/Spine Mobility
Tips for Staying Consistent
If you’re short on time, do 20-minute sessions that include warm-up, 1–2 strength movements, and 5 minutes of mobility.
Stack mobility with something you already do (e.g. post-golf stretch, TV-time hip drill).
Listen to your body. Soreness that fades is good. Pain that lingers is a sign to pull back.
Key Takeaway
Your sport is important — but how you support your body between those sessions is what keeps you active, resilient, and pain-free.
A balanced week that includes strength, mobility, cardio, and recovery is for anyone who wants to keep moving well for years to come.
Next in the Series
Mobility vs Flexibility: What's the Difference and Why It Matters
A closer look at two often-confused concepts, and how each plays a role in performance and injury prevention.
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