By Mark Pajich

Strength training is one of the most valuable tools for maintaining health, independence, and performance after 50 — yet many people still hesitate to include it in their weekly routine.

Strength training plays a quiet but essential role in helping you move better, feel stronger, and prevent injury. In this article, we’ll explore a few common misunderstandings and explain how strength work can be tailored to suit your body, lifestyle, and goals.

I’m Active Already — Why Add Strength Training?

Many members already lead active lifestyles, but while golf, tennis, and swimming are fantastic for coordination and endurance, they don’t necessarily strengthen your muscles in a balanced way.

Strength training complements sport by:

Improving joint support and posture
Helping generate more power through the hips and core
Preventing imbalances that can lead to overuse or discomfort

Even one or two well-structured strength sessions per week can enhance how you feel — both on and off the court or course.

Will Strength Training Hurt My Joints?

Not when it’s done properly.

When we build strength around the joints using good technique, moderate resistance, and controlled movement, we increase stability and reduce stress on vulnerable areas like the knees, shoulders, and lower back.

I Don’t Want to Bulk Up.

This is a common concern, especially for women, but strength training for health and longevity does not lead to excessive muscle growth.

Instead, the goal is to build strength, not size. You'll feel firmer, move more confidently, and maintain muscle mass, which naturally declines with age if left untrained.

I’m Too Old to Start.

There’s no ideal age to begin — the key is to match the training to your current needs and fitness level. Your program should be structured to support:

Balance and fall prevention
Bone health and posture
Help with recovery after sport
Energy for daily tasks like lifting groceries or getting out of a chair

What Should a Typical Session Look Like?

A good strength session doesn’t need to be long – 20 to 30 minutes is more than enough if you’re a beginner and the following is a simple 20-minute workout for you to get started.

1. 10-minute warm-up (e.g. treadmill or recumbernt bike)

2. Lower body strength (e.g. leg press, step-ups, split squats)

3. Upper body strength (e.g. cable row, shoulder press, chest press)

4. Core control (e.g. anti-rotation holds, glute bridge progressions)

Complete 2 sets of 12 reps for each exercise using a weight you are comfortable with.

You should prioritise quality of movement, good form, and appropriate resistance over intensity or volume. Even a modest, 30-minute effort will have a lasting impact on your confidence, comfort, and long-term independence.

Key Takeaway

You should prioritise quality of movement, good form, and appropriate resistance over intensity or volume. Even a modest, 30-minute effort will have a lasting impact on your confidence, comfort, and long-term independence.

Next in the Series

Are You Actually Training Your Core?

We’ll look at what your “core” really is (beyond just abs), and how to train it to improve posture, balance, and performance.

For more information on our personal training programs, please contact us at 012-334-1511 or send us an enquiry here.

Train Smarter: Strength Training Myths That Hold People Back (Especially After 50)