Am I fooling myself to think I can achieve some fitness/strength in my 50s? AIBU to think I can?

[PicklePalace]

I am a complete beginner and I’m 54. Joined a gym 3 weeks ago and with the help of YouTube, googling and my daughter, I’ve settled on what I believe is a good programme, targeting my whole body and lifting as heavy as I can make and still retain good form

But it’s got me thinking. I’m not at all fit really. I am a normal weight but I’ve definitely got muscle loss going on.

can I actually turn this around and get strong at the age of 54?

Absolutely YANBU. I started going to the gym at 50 & it’s been well worth it.

What I would do though, if you can, is book at least one session with one of the personal trainers at your gym & get her / his opinion on your programme.

im following you! I’m 59 and very saggy. I’ve started small with a very mini core workout at home. I’ve got a full membership but I am really self conscious about going to the gym so just swim at the moment

Of course you can!

Get some expert advice at the gym so you don't overdo it and cause injuries which could halt your progression.

Don't Forton ALWAYS warm up before a session and warm down after.

Not too late at all. Does your gym offer any classes - eg Bodypump - where you can start out under the eye of an instructor. You might find it motivating to exercise in a group at the beginning.

Countless articles like this should definitely tell you otherwise!

https://www.theguardian.com/lifeandstyle/2026/jan/17/older-woman-80s-joined-gym-strength-training

Course you can. My parents started the gym in their 70s and have noticed their strength increasing.

Just give it a bit of time. Oh and get on the creatine if you're not already

I started at the gym three years ago now, and I lost three stone over two years and have kept it off. I do weights but I prefer cardio as it helps my mood. I just gradually upped by resistance on the cardio and increased my weights. I am in my fifties so I think YANBU to think you can do it!

YANBU - the most toned and fit/supple of my friends is in her 70s.

Absolutely not, you only have to look at June McDonald the Canadian lady, she’s quite inspirational really!
Consistency is key really. You absolutely can be strong and fit!

You so can. I started with circuit type stuff at 50. At 59 I train strength - especially pull ups 😀.

Keep going, agree with pp to get some PT if you can but not from someone who thinks older women need to train differently - we don't. Consistency, progressive overload, proper recovery, sensible programming - you will get stronger. Start with where you are now, and increase gradually, just as anyone should.

I would start with a set programme, at least till ypu know what you are doing.

Well done for starting!

You're never too old to start OP. Just don't stop.

There's loads of 50+ women in my gym. There's one particular lady who must be 70 and who can do 2 consecutive classes and then go and do some weights.

I think you should book a one off session with a personal trainer to make sure you are definitely on the right track and go for it. On my most unmotivated days I think 'well anything is better than nothing.'

I started just about a year ago at age 61. You can do it!

To echo PPs, you absolutely can get stronger. And thus reduce your risk of falling, and your risk of breaking bits of you if you do fall.

I’d also suggest something like a personal trainer to ensure your form is good and you avoid injury. Personally I find I feel more accountable to a PT and also more motivated. Overall though, good for you and enjoy!!

Op we should all.do it especially after 50 .
Otherwise it's self neglect as we head into old age

Of course you can! I did it in my early sixties. Now over 70 and still extremely fit - fit enough for skiing, ice skating, swimming, cycling, hiking, tennis…

I don’t go to the gym but I work out at home 6 days a week; day 7 is active rest day, ie walking/hiking.

Growingannanas, Heather Robertson and Caroline Girvan are my go-to trainers on YouTube.

A close friend signed up to a gym when she was 57 (4 years ago) specifically to do weight and strength training. She did it properly and used a PT to be sure she did all the exercises properly. She has now lost 30kg/ 5 stone, does Hyrox events and is a very petit size 8 (she’s 5’1”) and feels and looks amazing.

So yes, you can do it! Go for it.

Muscle strength is the biggest factor associated with longevity and without weight bearing exercise we lose muscle rapidly after menopause. It’s very important

Women do need to train differently from men. Our skeletal morphology is not the same and needs to be taken into account so as not to cause injury.

Thank you all. Very helpful

I may well consider a PT for a few sessions. The problem is they’re all 19 and newly qualified an th one who isn’t is a woman who also describes herself as a ‘menopause coach’ (her qualifications in this are a 12 hour course I could do myself this evening if I so wished) and this makes me raise my eyebrows

im quite confident in my beginner programme but it absolutely needs some tweaks.

I did 45 mins today and felt good for it. Had to skip single leg isometric hamstring holds as I couldn’t for the life of me recall what they were and had no internet connection to check 😅

I will say, don't write off all the younger PTs. Ive seen a fair few working at our gym that have older clients and they are brilliant with them!!

Go for it! I started at 54 and am definitely stronger with better posture. If you can afford it book some sessions with a PT to make sure your technique's correct to avoid injury. They should also help you with a programme.

@MsMartini didnt refer to men though - she meant that it isn’t true that “older women need to train differently” (from younger women).

Though I don’t agree entirely. I think strength training becomes increasingly vital as one gets older, both to maintain quality of everyday life and strengthening bones to prevent osteoporosis.

The principles - consistent progressive overload etc etc are the same.

My individual anatomy and skeletal morphology means my squats will look a bit different from everyone else’s - male or female. A good trainer takes that into account, on an individual basis. I have had a male gym partner for years. We do the same exercises (often with different weights), and use the same principles. Age affects training technique more, as I do need more recovery.

https://acsm.org/resistance-training-guidelines-update-2026/

Link to new resistance training guidelines from ACSM - for "healthy adults" - same guidelines for all.

I totally agree that strength training is beneifical for older women - I am aiming to increase by weighted pull ups before I turn 60 later this year!

I just think women are often sold expensive and ineffective methods when the same basics work.

This lady is very inspiring www.instagram.com/jomoseley/?hl=en