21/10/2025
Staying Strong After 50 💪 —
Three Golden Rules
Building muscle after 50 isn’t optional – it’s essential.
It protects your joints, improves bone density, saves you from falling as you get older and keeps you independent as you age.
These are the three key principles I recommend to all my 50+ clients and patients:
1️⃣ Avoid injuries
Warm up smartly — not endlessly. Skip the 20 minutes on the stepper and do a targeted warm-up that moves your joints through full ranges of motion. Mobilize your shoulders, hips, and ankles to activate your synovial fluid — that’s how your joints “wake up” for safe training.
2️⃣ Include jumps
Yes, especially after 50! Jump rope, do gentle box jumps or just jumping up and down holding onto something- if needed. This helps maintain bone density and balance, reducing the risk of falls later in life — what feels optional at 50 becomes crucial at 70.
3️⃣ Build strength beyond endurance
Focus on heavier weights with fewer reps to increase muscle mass.
Then refuel with protein after your workout to support recovery and growth.
Muscles are your best anti-aging tool — start training them like you mean it!
Glucose sensitivity……….Weight control….Bone density…. Brain function ….Healthy arteries and therefore inner organs-
Need more motivation?
Book your appointment now 📅
