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Getting fit can be frustrating, no matter your age. But once you're over 50, many people wonder whether a fit body is even still possible. Even though it's not quite as easy as it was at 20, it's absolutely achievable to have a trained body even later in life. And the benefits of a healthy body after 50 are now even more noticeable in everyday life.
You're never too old to reach your dream body and turn admiring heads at the beach. You're never too old to start a gym routine.
The benefits of exercising in your fifties and beyond are enormous. Because although age-related muscle loss is a natural part of getting older (from age 30 onward you can lose roughly 3–5% each decade), numerous studies show that muscle weakness and physical decline can be counteracted with weight training.
I want to go over a few things that matter in this context. So if you're over 50 and want to get your body back in shape, or finally into shape, here's some helpful information for you.
The right mindset is what matters most
Everything starts in your head, with your mindset. It doesn't matter whether you've spent the last 20 years mostly on the couch — you're not a lost cause. You're never too old to get your body fit. You can bring back the extra kilos and lost muscle mass within a reasonable timeframe through regular training. What matters is that you convince yourself of this, make a plan, and stick to it.
Even if you're dealing with certain health conditions, physical limitations, or recovering from an illness, you can still train. The only difference is that your training plan will look different from a 20-year-old's. It's always helpful to discuss serious concerns with a doctor. Physical activity almost always has a positive effect on your health, as long as there are no truly serious injuries or conditions.
Tip: At an older age, it makes even more sense to hire a qualified personal trainer. They can look at your individual starting point, including any conditions, and give you a professional recommendation for your training plan. The theoretical background knowledge combined with a lot of experience will help you enormously to make progress safely and efficiently. I myself am a personal trainer in Zurich and I'm always happy to help older clients. Feel free to reach out if you need help.
Building muscle mass after 50
Muscle loss is a natural process as we age. According to Harvard Health Publishing, we lose roughly 3–5% of muscle mass every 10 years once we hit 30. That's exactly why strength training matters so much at an older age.
Building muscle mass also helps you control your weight. After turning 50, a few stubborn pockets of fat have often settled in that you might think you'll never get rid of. But the more muscle mass you build, the more calories your body burns. According to Paige Kinucan and Dr. Len Kravitz, muscle accounts for around 20% of our daily energy expenditure. Building more muscle mass is therefore especially helpful for keeping your naturally slowing metabolism going as you age.
You should train all the major muscle groups at least twice a week — arms, shoulders, back, chest, abs, thighs, hips and calves. Which exercises work best depends entirely on your starting point. Ideally, have a qualified fitness trainer create an individual training plan for you, so you can prevent injuries and reach your goals quickly.
Recovery time when training after 50
Many younger people go to the gym every other day to give their muscles a day off — because that's when muscles actually grow (not during training itself!). If you're over 50, though, you may well need longer recovery periods.
Tissue recovery takes more time and effort at an older age, so you should really plan in enough recovery time. Exactly how much depends on your overall fitness level.
How do you know when you've had enough rest? For one, a personal trainer can help you assess this. But either way, you should observe your body very closely. If, for example, your muscle soreness doesn't go away and affects your next workout, that can be an early sign of an injury or insufficient recovery. Listen to your body.
Workout tips for the over-50s
- Strength training over endurance training
- Full body training instead of training isolated muscle groups
- Varied activities
- Form matters more than weight
- Flexibility, mobility and safety are the priority
- Personal trainer for a safe, efficient training plan adapted to your body
- Stick with it!
Benefits: getting fit at 50+
In 2007, Dr. Dana King of the Medical University of South Carolina in Charleston conducted a study looking at middle-aged people adopting healthy habits. His findings are motivating news for anyone who feels like it's too late to get fit now. The study followed men and women between 45 and 54 who adopted healthy habits — they quit smoking, exercised more and ate healthier. If they also lost weight and weren't overweight, their risk of cardiovascular disease dropped by 35% overall, and their general mortality risk (from other causes) dropped by 40%.
As you age, it becomes even more important to move and eat healthily. It's never too late for that. One of my friends, who I like to train with from time to time, Swiss Hollywood star Daniel Bernhardt, sees it the same way. He's 53 years old and quite possibly in the best shape of his life, as you can see here:
These 11 people who made radical changes to their lives after turning 50 never want to look back now either. Getting fitter gives you more energy for all the good things in life, especially as you get older.