NHS guidelines recommend adults aged 19-64 do two-and-a-half hours of exercise per week, plus strength activities. But exercising at 19 differs greatly from exercising at 64, with increased commitments and slower recovery. However, strength training becomes more valuable with age for injury prevention, mobility, and heart health.
Patrick James, head coach at Marchon Victoria gym, highlights the benefits. He persuaded his 67-year-old mother to start weight training, beginning with a simple twice-weekly bodyweight circuit. She now uses three kettlebells and does four or more home workouts weekly, feeling stronger and healthier.
James advises those over 50 to focus on two weekly workouts, maximising efficiency. As you age, the body adapts and recovers more slowly, so smart training is key. For example, replace heavy barbell squats with goblet squats to a box to reduce joint pressure while still working the same muscles.
Lifting lighter weights for 10-20 reps can provide similar muscle-building stimulus as heavy weights for fewer reps, with less joint strain. James emphasises starting light, using smaller ranges of motion, and progressing gradually. Each set should be challenging but not to failure, ensuring consistent muscle growth.
Aim to work major muscle groups (legs, glutes, back, chest, shoulders) twice a week with full-body workouts two or three times per week. Spreading sets across more sessions is more effective for building muscle than doing all sets in one session.
