Five strength exercises for people over 50 — TIME
TIME has published a selection of five strength exercises that can help people aged 50 and over maintain muscle mass, mobility, balance and the ability to perform everyday tasks. The publication cites recommendations from certified personal trainers Charlie Grundas and Will Hewitt.
According to the American College of Sports Medicine, one to three sets of six to 15 repetitions can be beneficial. Training is recommended at least twice a week. Before starting a new exercise program, the authors recommend consulting a doctor, while people without strength-training experience or those recovering from injuries or surgeries should consider help from a qualified specialist.
Exercises for legs and mobility
The first exercise is a goblet squat, holding a dumbbell or kettlebell close to the chest. This movement engages the quadriceps, hamstrings, glutes and core muscles, and also replicates the action needed to rise from a chair. Beginners are offered a controlled step-down from a stair as an alternative, returning to the starting position.
The second exercise is sitting on the floor cross-legged and getting back up without using the hands, as much as possible. It trains the lower-body and core muscles, as well as mobility and balance. TIME notes that a 2026 study published in the European Journal of Preventive Cardiology found that participants who could sit on the floor and stand up without assistance from their hands or other body parts had a fourfold lower risk of death during the observation period than those who needed more support.
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Trainers also recommend a modified Romanian deadlift in a kickstand position: most of the body weight is placed on one leg, while the toes of the other foot are positioned behind the heel. A dumbbell or kettlebell is held in the free hand, the hips are pushed back, and the weight is lowered until a stretch is felt in the hamstrings. The exercise can initially be performed without weights.
Shoulders and core muscles
To maintain shoulder-girdle strength, a seated dumbbell overhead press on a bench or stable furniture is recommended. The dumbbells are raised from shoulder level above the head without fully locking the elbows. An easier alternative may be lateral raises with light dumbbells, while a more difficult option is a barbell bench press.
The fifth exercise is holding a bear crawl position. From a position on hands and knees, the knees should be lifted a few centimeters off the floor while keeping the back straight and the pelvis stable, and the pose should be held for 10 to 60 seconds. If necessary, the hands can be placed on a stable bench, step or sofa. Hewitt said that core exercises can improve balance and also strengthen the pelvic floor muscles.
