Tips for strength training after 50

My strength training journey began just about 5 years ago after I purchased The Barbell Prescription by strength coaches Dr. Jonathon Sullivan and Andy Baker.

I had lifted weights off and on since high school, but never consistently.

At the time I purchased this book, I was about 205 pounds and in need of losing some belly fat, but I also wanted to regain some lost strength.

When the Covid-19 pandemic hit, we had just purchased this small house with a garage, and I immediately ordered up some equipment, including a set of barbells and a power rack.

I remember testing my strength shortly after putting the power rack together and couldn’t believe how much I had lost, even though I had at least trained off and on doing pushups and dumbbell work for a number of years.

So over the next few years I’ve trained as consistently as possible with a few setbacks along the way.

The first setback, which occurred a couple of times, involved the development of tendonitis in my elbows resulting from the low bar squat.

Maintaining the position of the barbell in the low-bar position can put pressure on the elbows if you don’t have good flexibility/mobility in your shoulders.

Each time I would get the weight up to about 230 pounds for the squat, this issue would creep in.

It would then make bench pressing quite painful.

However, I was stubborn, so I allowed this to happen a couple of times.

And there is the lead in for Tip #1.

Tip #1 – If an exercise is giving you trouble, modify it or replace it

Of the four big strength training exercises (squat, deadlift, bench press and overhead press), the squat has given me the most trouble.

If an exercise is giving you trouble, the first thing you should do is get some coaching from a knowledgeable strength coach.

The squat is the most technical of the four lifts and it is very easy to get off track.

The first time I got coaching I learned that I was trying to maintain the bar TOO low on my back.

However, even after adjusting for that, it still gave me trouble.

Next it was suggested that I get a safety squat bar.

The one bar that was designed specifically for the low bar squat, the Marrs Bar, was a bit out of my budget.

So I purchased a Titan Safety Squat bar.  It took me a few months to figure out how to train it with a low bar version of the squat, but it worked better.

Unfortunately, I’ve had a flare up of my 22 year old back issue in recent months, and so I’ve eliminated the squat from my training altogether for now.

There are plenty of exercises for training the legs, and while I believe the squat is the greatest exercise for most people, it’s just not the case for me.

Tip #2 – After 50, add weight more slowly

If you are new to strength training, and you follow lifters and strength coaches on social media, you will probably get fired up and inspired.

Here’s the issue… after 50, most of us are a little banged up from what life has thrown at us.

Therefore, we need to take our time with the process of getting stronger.

As a new lifter, you will learn about the Novice Linear Progression.

For the general population, the Novice Linear Progression involves starting with conservative weights for each exercise and adding weight to the bar for each workout for as long as possible.

Most people starting out will add five pounds to the bar for each exercise, or even 10 in the initial sessions for the squat and deadlift.

The problem is that as we get older, it takes more time for our bodies to adapt to the training.

If we aren’t careful, we can develop tendonitis or other chronic pain if we add weight too quickly.

Also, if we aren’t eating well and getting enough rest, we will not build strength and muscle quickly enough to adapt to the increasing weight.

Furthermore, many of us are simply not used to performing complex exercises such as the squat and the overhead press.

Progress will stall out very quickly if we do not maintain a conservative approach to adding weight.

With this in mind, after a couple of weeks of adding five pounds to the bar, consider adding less even if the weight still feels relatively light.

Your goal should be to remain a Novice lifter for as long as possible.  After that, the training gets more difficult to achieve new strength gains.

You will make the vast majority of your strength gains during the Novice phase.

Tip #3 – Don’t chase numbers

If you are on social media you will see strength coaches throw out some strength standards for everyone to aspire to.

Among the Starting Strength coaches, Standards 1.0 as they often call it is as follows:

• Overhead press – 135 pounds
• Bench press – 225 pounds
• Squat – 315 pounds
• Deadlift – 405 pounds

These standards simply reflect the number of 45 pound plates that are placed on the barbell.

A barbell weighs 45 pounds, so when you have a 45 pound plate on each side, you have a total of 135 pounds.

So, the bench press standard is simply 2 plates on each side, the squat is 3 plates and the deadlift is 4 plates.

These numbers are solid goals but they aren’t realistic for everyone.  The older you are when you start training, the less realistic they will be.

Chasing the numbers may result in you adding too much weight too quickly.  That will simply stall your progress, and then you will need to regroup.

Focus on your own progress.  Every time you are able to add more weight to the bar is a win, no matter how little that weight may be!

Tip #4 – Stick with the Novice Linear Progression Until You Are Done

Before you start the Novice Linear Progression, be sure you are committed to getting through it.  It may take you anywhere from 4 to about 8 months, depending upon your consistency.

The issue is this… to add a considerable amount of strength, you must follow the program to the letter.

What that means is that you can’t be afraid to add some weight to your body.

If you are significantly overweight and need to lose considerable body fat, you should start with a different type of program.

Body for Life is a good example.

The Novice Linear Progression requires that you eat enough protein and eat in a modest calorie surplus in order to gain significant strength.

This is the one thing I personally have done wrong in my strength training journey but I am ok with where I am.

When I started out, I was about 205 pounds, after peaking at 212 pounds.  I had a big ole belly along with skinny arms and legs.

At present I am down to about 185, and still carrying more bodyfat than I would like.

As a result of the fact that I go back and forth between strength and conditioning, my strength numbers have been stuck for a couple of years (this is also due to back issues, a shoulder issue in 2025, and ultimately, colon surgery last year).

The first couple of months of the Novice Linear Progression are easy.

You simply show up for each workout, 3 days per week (maybe 2 if you are over 60), add weight to the bar over the previous workout, and then do your sets of five reps.

In Month 3, things will start to get a bit more difficult, and this is when many novice lifters start to question the program.

However, if you stick with it and stick with a good diet and get plenty of rest, you will make major progress and come out the other side significantly stronger.

After that, you can decide to move on to different types of training.

Last Tip – Get the right equipment

Whether you intend to train at home or at a gym, you need to work with proper equipment.

The first two items are must-haves… weightlifting shoes and a weightlifting belt.

If you train at home then you will also need an Olympic weight set and a power rack.

The power rack, shoes and belt are necessary safety items.

The shoes provide stability for the squat, press and deadlift.

The belt provides support for you back and core to help prevent injury.

The power rack is needed to safely perform the squat and bench press if you are training alone.

You perform both exercises inside the rack so you can make use of the safety bars in case you are going to fail on a lift… and you will!

You can check out a few of my recommendations here.

Final Thoughts

If you are over 50, it is time to get started with a strength training program to better prepare yourself for your later years.

However, since you are no longer a spring chicken, you have to approach training a bit differently compared to youngsters.

I personally have made a few mistakes along the way, and to get the most out of your training, you will want to avoid them.

Now, get to work!