Experts Recommend Sustainable Strength Training for Healthy Aging Over 50

As people age, maintaining strength and mobility becomes crucial for long-term health and independence. Experts highlight that while heavy lifting exercises like deadlifts offer great strength benefits, their risk increases with age due to spinal stress and joint concerns, suggesting a focus on sufficient strength rather than max strength. Simple bodyweight and resistance band exercises performed standing, such as squats and band pulls, provide effective, low-impact ways to build strength and prevent muscle loss after 50, addressing issues like sarcopenia and balance. Targeted standing exercises can also help reduce stubborn fat areas like love handles by engaging multiple muscle groups and improving functional strength. The chair stand test is recommended as a practical benchmark of lower body strength and balance, with specific rep ranges indicating excellent leg strength for those over 50. Regular training involving squats, step-ups, and glute bridges can improve chair stand performance, promoting better coordination and confidence in daily movement.