TLDR
- Strength training is one of the safest and most effective ways for adults over 50 to improve their health and stay active.
- Injury risk is low when strength training is coached, scaled, and progressed intentionally, as we do at 212 Fitness.
- Muscle soreness is common but not required for progress. At 212 Fitness, we design workout that limit your soreness when you begin strength training.
- The right program prioritizes joint health, recovery, and long-term consistency—not intensity.
- At 212 Fitness, we design strength training for safety first, results second.
Is Strength Training Safe After 50 If You’re Worried About Pain or Injury?
Strength training has enormous health benefits for people 50 and older, including reduced risk of diabetes, improved cognitive function and lower blood pressure. It also improves the overall quality of your life, allowing you to perform daily and recreational activities with more ease and enjoyment.
There is, however, a slight risk of pain or injury when performing strength training. We understand that if strength training increases discomfort, people will avoid training and miss out on all the benefits of strength training. We focus on safety first at 212 Fitness, which allows us to see people get results like Mark B., who was able to get off his blood pressure medication after training at 212 Fitness.
“My Joints Are Already Stiff—Won’t Strength Training Make That Worse?”
There are many causes of joint stiffness and pain, so there isn’t a one size fits all solution. However, in most cases strength training helps improve joint pain. Strength exercises that prioritize improving range of motion over weight lifted can help restore joint function. Additionally, exercises that strength the muscles around a joint can improve the stability of that joint, reducing pain at the joint. In fact, the Cleveland Clinic recommends exercise for treatment of joint pain.
One of the many success stories we’ve seen at 212 Fitness is John B., who’s chronic pain has stopped! “I have had back issues for years. Since my time at 212, I don’t have the same constant pain I used to. I am much stronger than I have been in years, and I’m able to do what ever I want, or need to do pain free.”
“I Don’t Want to Be Sore—Can I Start Strength Training Without Feeling Beat Up?”
Muscle soreness is acute inflammation and is part of the healing process. When you perform strength training, you are essentially tearing the muscle down so the body can build the muscle back up to be stronger. So while it’s likely you will be somewhat sore when you start strength training, it’s not a requirement for progress. At 212 Fitness, we don’t want someone to stop training because they are so sore. This is why we reduce the likelihood of soreness by doing the following:
- Selecting exercises with a low likelihood of muscle soreness. Exercises that involve a slow stretch component tend to leave people with more soreness.
- Starting new members at a moderate level of difficulty. We encourage new members who don’t want to be sore to start with lighter weights and fewer reps. This allows their bodies time to adapt to strength training and reduce their soreness.
- Performing the same exercises for 3-4 weeks. Novelty is an important part of keeping a strength training program interesting, which increases the likelihood of sticking with a program. However, muscle soreness is reduced when you perform the same exercises, so we have new members perform many of the same exercises for their first few weeks.
“Is Strength Training Dangerous for People Over 50?”
There is a certain amount of risk in any activity. However, the health risks of not being active are greater than those of being inactive. Additionally, strength training is most dangerous when:
- People work at too high an intensity before building a strong foundation. At 212 Fitness, we ensure our new members start at low to moderate intensities and slowly increase effort according to science backed best practices.
- People lift heavy weights without slowly building up to those weights. At 212 Fitness, we have all new members begin with a personal training session. This allows them to begin with appropriate weights for their exercises and slowly increase the weight they use safely.
- People perform exercises with incorrect technique. Our number one concern at 212 is the safety of our members. This means that we start each exercise session with a thorough demonstration of correct exercise technique. We then ensure we give continual feedback to our members- what they are doing well in addition to any changes they may need to make.
Strength training with a qualified and experienced coach, is an an incredibly safe activity and decreases the likelihood people over 50 will sustain an injury outside of the gym. At 212 Fitness we track our injury rate weekly and less than 1.5% of our members have a training related injury. Additionally, almost all of our training related injuries are minor aches and pains.
“How should I, as an individual over 50, start a strength training program?”
We recommend that individuals over 50 start by working with a professional. This allows you to learn how to strength train in a safe and effective manner. There are a few key things you should look for when evaluating a personal trainer and strength program:
- Respected Certification: Personal trainers who are committed to fitness as a career will either have a degree in exercise science or a reputable personal trainer certification. There are many personal trainer certifications that are incredibly easy to obtain and don’t necessarily indicate the trainer has an understanding of how to help you reach your goals safely. We have found the following organizations have a robust personal training certification program: NSCA, ACE, ACSM and NASM.
- Experience: Your personal trainer should have experience working with individuals over 50 years old. Additionally, if you have specific fitness goals or injuries, it is helpful if your trainer has experience working with people who similar goals or injuries.
- Positive online reviews. At first glance, these may not seem useful since most personal trainers and small fitness studios have an abundance of 5-star reviews. However, you can leverage new tools like Chat GPT and AI Overviews to summarize all the reviews. Look for reviews that highlight what is important to you- most likely building strength safely as you age in a positive and supportive environment.
If you choose to start a strength program on your own, here are some tips to get you started:
- Start by building a strong core foundation. This will allow you to perform compound, functional strength exercises more safely and efficiently. Read more in our blog post about core strength here.
- Schedule one hour, two days per week for strength training. Try to schedule them 3 days apart to optimize your recover and prioritize these on your calendar!
- Perform a full-body workout each of the two training days.
- Perform compound movements like Squats, lunges, push-ups, rows and carries that engage multiple muscle groups.
- For compound movements, start with a light weight or resistance and perform 2 sets of 8 reps. Gradually build up to 2 sets of 12 reps, then drop back down to 8 reps but add in a third set. Once you build up to 3 sets of 12 reps, add a small amount of weight and go back to 3 sets of 8 reps.
If you start your journey at 212 Fitness, you would being by working with a personal trainer one to two times per week for your first month. Our trainers will develop an individualized program for your specific background and fitness goals. Additionally, they will teach you how to perform exercises that have the best carryover for your life outside of the gym. You will learn how to perform the exercises correctly, so you can build strength without injuring yourself. We won’t try and force you to perform exercises you aren’t comfortable with, that you aren’t ready for, or that aren’t necessary to improve your quality of life outside of the gym!
FAQ
Is strength training safe for men and women over 50?
Yes. When coached and progressed appropriately, strength training is one of the safest and most beneficial forms of exercise for women over 50.
How many days per week should someone over 50 strength train?
At least two days per week, according to national health guidelines.
Will strength training make joint pain worse?
In most cases, properly programmed strength training improves joint stability and reduces pain.
Is soreness necessary for progress?
No. Progress comes from progressive overload and consistency — not soreness.
Should I start with personal training?
If you’re new or concerned about injury, personal training provides safety, structure, and confidence.
Strength training is one of the best activities you can do to add years to your life, but also life to your years! Not only does strength training improve your physical and emotional health, it also makes your activities and hobbies outside of the gym more enjoyable- even if those activities are “just” walking your dog or playing with your grandkids. We hope this article will give you the motivation to start a strength training program, as well as some actionable steps as to how you can best start a strength training program.
If you’re looking for more information on how to get started, we’d love to help! We would love to meet with you in person, but also offer remote training if you don’t live in the Millcreek, Holladay or Sugarhouse Utah locations. Just click the “Get Started” button and one of our coaches will contact you with more info!
Disclaimer: The information provided is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen.