Strength & Muscle after 50

Keeping the strength you use every day, from standing up to carrying groceries. Read a guide, or start with a small step you can do today.

Guides

Strength Training After 50: Where to StartWhat counts as strength training, how often guidelines advise it, and a comfortable way to begin at home with a sturdy chair.Grip Strength: A Simple Window Into Healthy AgingResearchers use grip strength as one signal, among several, when studying healthy aging in large groups of older adults. What the research actually found, what it does not mean, and how to keep your hands and forearms strong.

Steps to start today

Do one comfortable chair-strength set

About 5 minutes · Easy to moderate. It should never feel painful or unsteady.

From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.

You will need: A sturdy chair that will not slide, placed against a wall.
How hard: Easy to moderate. It should never feel painful or unsteady.
Done when: You did up to five comfortable stands, or as many as felt fine.

Sit toward the front of the chair, feet flat.
Lean slightly forward and stand up, using the arms of the chair if helpful.
Sit back down slowly.
Repeat up to five times, resting whenever you like.

Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.

Evidence strength: strong. General information, not medical advice.

Learn more: Beginner's guide to getting fit after 50

Do two rounds of chair stands

About 10 minutes · Moderate. It should feel like work but never painful or unsteady.

From a stable chair, do up to five comfortable sit-to-stands, rest for a minute, then do a second round.

You will need: A sturdy chair that will not slide, placed against a wall.
How hard: Moderate. It should feel like work but never painful or unsteady.
Done when: You did up to two rounds, or as many as felt fine.

Sit toward the front of the chair, feet flat.
Lean slightly forward and stand up, using the chair arms if helpful.
Sit back down slowly. Repeat up to five times.
Rest for a minute, breathing steadily.
Do a second round if you feel steady.

Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.

Evidence strength: strong. General information, not medical advice.

Learn more: Strength training after 50

Go deeper

Beginner's guide
Weekly Activity Check See how your strength days compare with guidelines.
30-Second Chair Stand A leg-strength check with CDC's reference numbers.
Get My Plan A realistic starting plan built from a goal you choose.
See this area in Health Goals Browse every guide and tool tagged for it.

Minute Tips for this area

Rows without a gym Use a resistance band for practical pulling strength at home. Written now; video in production.
The strength you already use Standing up from a chair is everyday strength. Written now; video in production.
What counts as strength training? It does not have to be a gym. Written now; video in production.

Make it yours

Members get one small step chosen each day from their goals, interests, time, and limits, and it adapts when a step is not right. What you tell us stays yours, and skipping a day is never held against you.

Open My Fit after 50 Choose health goals

This page is general education, not medical advice. Stop for a new concerning symptom and ask a clinician if you are unsure. How we review content.