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Original poster

Stronger at 50 - what works for you

26 replies

Flipflapfloppy · 25/07/2025 05:16

I've decided today is the day I start to sort myself out.

I'm overweight but pretty fit - in that i cycle (30/40 mins fitness cycle) and walk most days and like to hike. I like being outside and can't stick to the gym as i find it boring and don't go. I'm getting increasingly stiff and inflexible though and i badly need to do something more than aerobic which I enjoy. Most importantly I need to get new habits that stick.

I know I need to start strength training and doing some flexibility work- but I feel i need a plan to get me started.

Has anyone done this - started from scratch with new exercise in their 50s - and if so what has worked that i could realistically copy. Ideally I don't want to go to the gym and happy to do stuff at home.

OP posts:
Billybagpuss · 25/07/2025 05:27

55 here, I’ve been a gym member for years but mostly for the pool as the whole restricted hours and pre booking Covid hangover annoyed me. Also overweight, wouldn’t describe myself as fit but I try to keep active.

I’ve recently started doing yoga, never done it before, I can really feel the difference with my body, I’m much more flexible. I’m forcing myself to do weights or a resistance class at least twice a week, I don’t particularly enjoy them, but I see it as a job in ‘operation don’t end up like my mum’ who has zero mobility and is housebound.

what worked for me in the getting it to stick a bit more was finally getting dh to join too, we gym together, and the excellent surprise of bumping into a friend who I haven’t seen for years so she drags me along to classes. I think I need the accountability of someone to go with. I do try at home, we have a treadmill and a small collection of very low weights, and they do get used but not regularly enough.

spoonbillstretford · 25/07/2025 05:35

A lot of stuff I do in the gym you could do at home if you get yourself kettle bells, a bar with adjustable weights, dumbbells and a mat. I've also done yoga for years and it makes a huge difference to strength and flexibility, and I notice if I miss it.

Last night:

Rowing machine
Barbell back squats 4 x 10 reps
Kettlebell swings 3 x 20
Dumbbell bent over row to reverse fly 3 x 10
Goblet squat 1 x 20
Burpee 1 x 10
Goblet squat 1 x 20
Burpee 1 x 10
Goblet squat 1 x 20
Burpee 1 x 10
Stretching and cool down

Ask ChatGPT to write routines based on the equipment you have at home and watch videos as to how to do each move. While you are a member of the gym though it might be good to take advantage of any weights sessions or classes they offer to familiarise yourself first before you head off at home, or better still have a few PT sessions as its easy to get it wrong and hurt yourself.

loveawineloveacrisp · 25/07/2025 06:43

@Billybagpuss how did you find yoga as a beginner? I want to try that or pilates but scared to start. I mainly do spin classes and swim at the moment (am 55)

Poisonwood · 25/07/2025 06:49

Yoga truly changed my life. I never dreamt I’d be as fit as I am at this age. I started very simply, and it felt so good physically but also mentally…I have a daily practice of at least 30 minutes but usually 1+ hours. It’s made me so fit and energetic (and mentally positive) that I now also cycle and sea-kayak, I hadn’t been on a bike for over thirty years and had never been in a sea-kayak!

charlieandjenna · 25/07/2025 06:51

I’m 52 and recently started adult Ballet classes. Never done Ballet before or had any interest in doing it but I really enjoy it. Other older people there also for the fitness side of it. I’m a dog walker too so walk several miles every day and swim once a week. I’m trying to convince my daughter we need to get some gym equipment at home. I don’t fancy going to the gym but would do it at home.

Original poster
Flipflapfloppy · 25/07/2025 06:52

I used to do Iyengar regularly dc so hoping there might be some muscle memory! I'm so stiff now though I'm pretty intimated about going to a class.

OP posts:
EffinMagicFairy · 25/07/2025 06:52

I like Body Pump which I do 2/3 times a week, I need a class as get bored in the gym. I’ve noticed I’m getting stronger and have really toned up. I also like yoga, depending on instructor, and aiming for 1/2 a week. I also walk a fair bit with our dog.

Passthecake30 · 25/07/2025 06:52

I’m 50, got more muscles now than I’ve ever had (I’m not large by any stretch of the imagine, just find it hard to get any definition), and I’m fitter/stronger too. What helped for me is bootcamp style classes, having the encouragement of a teacher, who presses you to increase weight while you can really helps, and It’s more motivating to work in groups than alone.

Meadowfinch · 25/07/2025 06:59

I've combined running and karate with a bit of cycling since I was 50. The karate is good for suppleness and using a wider range of muscles. It includes a lot of strength training and is good for your reflexes.

Massivescreen · 25/07/2025 07:03

I am late 40s and started 18m ago but what worked for me was joining a weights gym with “small group personal training”. Ie sessions of up to 10 people with an instructor who gives as little or as much help as you want. Nice bunch of people and great to see progress with the amount of weight you lift.

I appreciate you say you don’t want to go to the gym, but could be worth exploring as this is a different type of gym/offering to any I’ve been to over the years.

SleepQuest33 · 25/07/2025 07:05

Can you afford a personal trainer? Go to one for 3 months to get in the habit and learn the exercises.

Billybagpuss · 25/07/2025 07:08

loveawineloveacrisp · 25/07/2025 06:43

@Billybagpuss how did you find yoga as a beginner? I want to try that or pilates but scared to start. I mainly do spin classes and swim at the moment (am 55)

It’s been good, everyone else in the class is amazing. I am not but no one notices.

they always give extension options. So you do the easiest, if that works try this etc. no one notices which one everyone is doing.

I also set myself little targets. I’m not good at downward dog, so I try to hold it for 10 seconds which I can now do and it’s getting easier. Then they do 3 legged dog and I look like a Labrador cocking its leg, but that’s ok too as I’m still getting stronger.

It took a few weeks of just trying to do the moves before I had the capacity to try and think about breathing properly too. But that’s ok.

Im on holiday at the moment and I’m really missing it.

do it and if you can’t do exactly what they’re asking are asking, do what works for you. It’s fun.

Anotherdayanothernamechanging · 25/07/2025 07:10

If you start googling strength training or do Facebook searches, you will soon be bombarded with Facebook adverts for at home programmes to do. Decide if you want bodyweight programmes or those using weights.

Do the same with flexibility/ mobility programmes.

Original poster
Flipflapfloppy · 25/07/2025 07:12

Lots to think about - i was thinking of doing it alone but can see how a group, class or support could be what I need. I'm going to look around.

OP posts:
KPPlumbing · 25/07/2025 07:14

I've been taking strength training seriously now since January. But I got into it following 2 years of Body Pump classes, which really helped me to get strong.

Ryeman · 25/07/2025 08:25

I’m not one to just take myself to the gym either, and also like outside exercise. Look for bootcamp style outdoor classes near you. I’m late 40s and thought I was already pretty fit but this has made a huge difference to my strength, cardio fitness and body composition.

concreteschoolyard · 25/07/2025 08:30

Have a look at Caroline’s Circuits, she also has a book called Fit at 50. I’ve been doing her classes for 5 months and am in the best shape of my life at 42. Strength training makes you feel invincible!

HeadNorth · 25/07/2025 08:33

I haven't got the time or inclination to go to the gym, but I do strength training with handweights at home (on top of my usual outdoors exercise). I use youtube workouts from Nourish Move Love - if you go to the web page there are a number of training plans you can follow that combine strength and mobility. I use these so I have a structure to my weekly training.

KittenyChops · 25/07/2025 08:39

Are you taking HRT? I only ask because although strength training will go a long way in easing stiffness plus all the other benefits, it can’t replace rapidly declining oestrogen so you may find the stiffness remains unfortunately

if you’re taking HRT at the optimal dose for you then you’re right, it’s probably a lack of working those muscles

musicmum75 · 25/07/2025 08:46

If you have never done weights before then the Body Coach videos are a good start. Once you get more experienced I recommend Caroline Girvan. As a beginner I think if you got 2kg, 4kg and 5kg weights that would be a good start. For flexibility I started reformer pilates a few years ago and love it. It's not cheap but it's so good for you (I am 50).

Beyondburnout · 25/07/2025 08:50

I got an exercise referral for my local gym from the GP recently.I go to a functional exercise class for people with injuries. Also yoga and pilaties. The gym also does les mills style classes which are not for me because i dont find them supportive enough. I want to learn an upper body and lower body weighted workout.

Chateaudiaries · 25/07/2025 08:57

I walk everyday, use my water rower 3 x week, lift very small weights at home and roll out of bed onto my yoga mat. I really want to get into Pilates now, but still have split stomach muscles from pregnancy.

I’ve given up running as it was starting to give me a pain twinge in one of my knees.

In the summer, I cycle and swim in our outdoor pool. I’m an outdoorsy person. Don’t like gyms.

TaborlinTheGreat · 25/07/2025 09:06

Pilates. I already did yoga (at home, having been to classes on and off for years) but after a brief issue with my back last year I thought pilates might be a good idea. I go to two classes a week - a more gentle one and a harder one aimed at runners (same instructor, who is a qualified physiotherapist). It's improved my balance and strength so much that I've tentatively started running again, having thought I'd given that up forever ( having had niggly injuries every time I tried starting again). So far, fingers crossed, no more niggles. I did weights for a while but although it makes me feel good, I really don't enjoy it.

SoftLass · 25/07/2025 09:15

I'm 51 and have been building up my exercise this year from 0 in January to now at least 5 times a week. I do a mix of cardio classes, strength classes and at home dumbbell/kettlebell workouts. Lifting weights in the gym is not for me but bodypump classes are great. For the at home workouts, lots of people recommended Caroline girvan to me but I prefer a channel called workouts with Roxanne - there are literally thousands of at home workouts available on YouTube, you are bound to find someone that you like.
I also got a rowing machine for at home so can hop on that and I do rowing workout videos rather than just steady rowing - I like dark horse rowing on YouTube.
I honestly feel amazing. I have actual muscles and am fitter than I've been for 20 years! Also this is not the first time I have tried to get to this point, I've started and failed several times over the past 5-10 years but this time something has clicked and it's really worked for me. You won't regret it if you do it!

BogRollBOGOF · 25/07/2025 10:34

The advantage of a class as a beginner is having an instructor that can identify and address any issues with form which reduces injury risk long term, and prevents any form issues aggravating over time as other muscles over-compensate.