Luke Worthington<\/a>, personal trainer specialising in physical preparation for film and TV. \u201cAt around one-to-two per cent per year in post-menopausal women and more gradually in men. Resistance training is the primary tool for slowing sarcopenia, supporting bone density, maintaining metabolic and hormonal health, and protecting joints.\u201d<\/p>\nAim for: two-to-three full-body strength sessions per week covering basic movement patterns (push, pull, squat, hinge, lunge), Worthington advises. \u201cAs long as the principles of progressive overload (no more than 10 per cent increase per week of load or volume, never both) are applied.\u201d<\/p>\n
Ask a pro: do lighter weights count?\u00a0Some experts argue lifting heavier weights offer greater benefits, but Riley insists this isn\u2019t the whole picture. \u201cThe goal is to work muscles against resistance in ways that support joints, posture and everyday movement. That might come from bodyweight, light dumbbells or resistance bands with higher reps or slow, controlled movements that build deep, functional strength.\u201d<\/p>\n
Strength training at this age \u201cdoesn\u2019t have to be extreme, but it does need to feel like you\u2019re asking your muscles to work\u201d, advises Rowe-Ham.<\/p>\n
Do: be cardio-smart, not cardio-obsessed<\/p>\n
\u201cCardio remains important in your fifties, but more isn\u2019t necessarily better,\u201d Riley insists. \u201cI\u2019m far more interested in how cardio makes you feel than how many calories it burns. It doesn\u2019t need to be something you\u2019re chasing daily. That dance cardio class on Monday night that puts you in the best mood for the rest of the week might be all you need to tick the heart pumping cardiovascular box. <\/p>\n
\u201cLower-impact cardio, such as a brisk walk or cycling, still supports heart health without placing unnecessary stress on the joints. The goal is to feel energised, not wiped out.\u201d<\/p>\n
Aim for: regular movement most days, with one to two cardio-focused sessions a week.<\/p>\n
Ask a pro: should I still be doing HIIT classes? \u201cThe maximal, all-out versions are often poorly tolerated as we age,\u201d Worthington says. \u201cShorter intervals, fewer rounds and longer recoveries tend to work better. If you\u2019re unsure, then replace HIIT with steadier cardiovascular work alongside strength training.\u201d<\/p>\n
Do: prioritise mobility and take up Pilates<\/p>\n
\u201cAs we move through midlife, mobility and recovery become essential, not optional. Joints need more care,\u201d Riley says. <\/p>\n
Leach also stresses the importance of mobility work alongside strength training. \u201cBy mobility, I don\u2019t mean a bit of passive stretching, but controlled, active movement. Practices like yoga, Pilates, or structured mobility flows, two-to-three times a week, can help keep joints healthy, reduce injury risk, and gradually expand your range of motion,\u201d she says.<\/p>\n
Pilates is particularly effective at this stage. \u201cIt improves posture and spinal health, while also calming the nervous system. Recovery-focused movement also supports sleep, hormone balance and overall resilience. Living with rheumatoid arthritis has taught me that recovery isn\u2019t a luxury, it\u2019s how the body adapts and thrives.\u201d<\/p>\n
Aim for: one-to-two low-intensity or mobility-focused sessions such as yoga or Pilates each week.<\/p>\n
Ask a pro: does Pilates count as strength training? While there\u2019s no doubt Pilates incorporates elements of strength, some argue it\u2019s not enough on its own to build muscle. Riley disagrees, saying there isn\u2019t a one-size-fits all approach. \u201cBarre and Pilates \u2013 particularly classes that incorporate hand weights and resistance bands \u2013 strengthen the muscles that stabilise the joints, support the spine and improve balance. For many people managing joint pain, old injuries or inflammatory conditions, this kind of intelligent strength work is far more sustainable than chasing heavier loads.\u201d <\/p>\n
A week in exercise for over-fifties by Luke Worthington<\/p>\n
Monday: zone two cardio (steady pace run, cycle, swim, cardio machine)<\/p>\n
Tuesday: full body strength<\/p>\n
Wednesday: rest<\/p>\n
Thursday: full body strength<\/p>\n
Friday: mobility movement based (Pilates\/yoga\/barre)<\/p>\n
Saturday: higher intensity cardio (gym class, game-based sport)<\/p>\n
Sunday: rest<\/p>\n
Don\u2019t remove impact from your workouts<\/p>\n
\u201cIn your fifties the issue isn\u2019t doing less, it\u2019s making sure the exercise you do is purposeful. The biggest mistake I see people make is removing stress from the body entirely, when what they actually need is the right kind of stress in the right doses. High-impact exercise isn\u2019t something to avoid by default, it\u2019s actually vital for bone health. Bones respond to both axial loading and impact, which activities like running, jumping and appropriately-loaded strength work provide,\u201d Worthington says.<\/p>\n
\u201cThe key isn\u2019t avoiding impact, but being properly prepared for it, and strength training is what makes impact safer and more sustainable.\u201d<\/p>\n
Don\u2019t skip the warm-up<\/p>\n
\u201cWarm up more intentionally,\u201d Leach stresses. \u201cSpend longer warming up and don\u2019t skip activation work, as cold muscles combined with rushed movement will inevitably increase the risk of injury.\u201d <\/p>\n
Don\u2019t be flippant about rest days<\/p>\n
Recovery should be a planned part of your training routine, Leach continues. \u201cThis could mean adding more rest days or lighter sessions between heavier workouts, as well as incorporating \u2018deload\u2019 weeks every six to eight weeks,\u201d she explains. <\/p>\n
A \u201cdeload\u201d is typically a week of reduced training intensity or volume to allow the body to recover fully. This can help avoid or remedy exercise-induced fatigue on your muscles and nervous system, and are also used by some to move past training plateaus. \u201cAbove all, sleep is non-negotiable. Without the recommended seven to nine hours of sleep per night, your body simply won\u2019t recover or adapt properly.\u201d<\/p>\n
Don\u2019t forget balance exercises<\/p>\n
It\u2019s crucial to include exercises that focus on balance training specifically to help reduce your risk of falls, Leach says. \u201cEven simple single-leg exercises like lunges can make a big difference.\u201d<\/p>\n
Don\u2019t train through pain<\/p>\n
This should be avoided at all costs, Leach warns. \u201cThere\u2019s an important difference between muscle fatigue or mild post-workout soreness, which is normal, and sharp, joint-specific or lingering pain. If pain falls into the latter category, it\u2019s important to stop training and consult a medical professional if symptoms persist or worsen.\u201d<\/p>\n
The best fitness formula in your fifties is flexible, Rowe-Ham says. \u201cIf you\u2019re waking up with energy, recovering well and enjoying movement, you\u2019re probably doing it right. If not, something needs adjusting \u2013 not necessarily quitting or starting again, just listening a bit more closely.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"A guide to exercising for strength, mobility and longevity in midlife, curated by fitness pros While regular exercise…\n","protected":false},"author":2,"featured_media":456379,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[7736,64,63,554,1379,538,137],"class_list":{"0":"post-456378","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ageing","9":"tag-au","10":"tag-australia","11":"tag-exercise","12":"tag-features","13":"tag-fitness","14":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/456378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=456378"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/456378\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/456379"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=456378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=456378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=456378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}