If I started strength training in my 50s, these are the five moves I’d learn first

Many of us grew up equating exercise with cardio, but thankfully, things are changing and strength training is getting the prominence it deserves.

“Strength training becomes increasingly important as we age, especially for women,” says ACE-certified personal trainer Margarita Severnaia, from San Diego Health and Fitness.

“From midlife onwards, we gradually lose muscle mass and strength, while changes associated with menopause can also accelerate bone density loss. This increases the long-term risk of sarcopenia, osteoporosis, falls and fractures.

“Resistance training helps preserve and rebuild muscle, supports bone strength, improves balance and physical function, and makes everyday activities easier.

“So, for a woman in her 50s, strength training is not simply about appearance—it is an important investment in long-term health and independence.”

But since we’ve probably never set foot in the weights room of the gym, we’re a generation that’s unprepared for this new era. But never fear, Severnaia has shared the best way for a beginner to approach strength training.

“The first few weeks should focus on learning the exercises, improving coordination, and developing confidence rather than training to exhaustion,” Severnaia says.

“Learn the main movement patterns, then gradually introduce resistance.

“I would begin with two or three full-body strength sessions per week with enough recovery between sessions.

“Consistency matters far more than making the first workouts difficult. The objective is to build a routine she can continue for years.”

The five-move workout for women in their 50s

If you are new to lifting weights in your 50s, Severnaia recommends starting with these five moves:

1. Chair squat
2. Romanian deadlift
3. Supported one-arm dumbbell row
4. Incline push-up
5. Farmer carry

Begin with one set of eight reps and gradually build to two or three sets of eight to 12 reps.

1. Chair squat

Sets: 1 Reps: 8 Rest: 30-90sec

• Stand in front of a chair or bench with your feet hip- or shoulder-width apart.
• Bend your knees and hips to lower your buttocks to lightly tap the chair.
• Push through your feet and return to standing.

“Once the movement is controlled, you can progress to a goblet squat, holding a light dumbbell vertically in front of the chest,” says Severnaia.

Form tips: “Avoid dropping onto the chair/bench. Avoid your knees collapsing inward, lifting your heels, or forcing more depth than your hips and ankles can comfortably control,” she says.

“The goal is not to squat as deeply as possible on day one. It is to own the range of motion you currently have, and then gradually improve it.”

2. Dumbbell Romanian deadlift

Sets: 1 Reps: 8 Rest: 30-90sec

• Stand with your feet about hip-width apart and a slight bend in your knees, holding dumbbells in front of your thighs.
• Push your hips back to lower the dumbbells, keeping your back flat and the dumbbells close to your legs.
• Stop when you feel tension through your hamstrings (muscles in the back of your thighs).
• Push your hips forward to stand upright.

“Learning to hinge at the hips is one of the most useful skills a beginner can develop because it teaches you how to load the posterior chain without simply bending through the lower back,” explains Severnaia.

Form tips: “Be careful not to turn the movement into a squat, or round the back,” she adds. “Letting the dumbbells drift too far away from the body or finishing by leaning backward and overextending the lower back are also common mistakes.”

3. Supported one-arm dumbbell row

Sets: 1 Reps: 8 each side Rest: 30-90sec

• Stand with your feet hip-width apart, holding a dumbbell in your right hand.
• Hinge forward at your hips, keeping your back flat, core engaged and torso stable and place your left hand on a stable support in front of your.
• Pull the dumbbell toward your right hip, keeping your elbow close to your body and your shoulder down, away from your ear.
• Pause at the top of the movement, squeezing your shoulder blade.
• Slowly lower the weight to the starting position.
• Complete all your reps on one side, then repeat on the other.

Severnaia says: “For a beginner, I prefer a supported version because it allows you to learn pulling mechanics and shoulder-blade control without asking you to stabilize the entire body at the same time.”

Form tips: “Avoid shrugging the shoulder, rotating the entire torso to lift the weight, using momentum, or choosing a dumbbell that is too heavy to control,” adds Severnaia.

4. Incline push-up

Sets: 1 Reps: 8 Rest: 30-90sec

• Stand with your feet together, and place your hands slightly wider than shoulder-width apart on a low stable surface, like a bench, chair or couch.
• Step back until your body forms a straight line from your head to your heels. This is your starting position.
• Bend at your elbows to lower your chest toward your surface.
• Push powerfully through your palms to extend your arms and return to the starting position.

“I usually teach a new client an incline push-up before putting her straight onto the floor,” says Severnaia. “It’s easy to adjust the difficulty simply by changing the height of the support.”

Form tips: “Avoid your hips or lower back to sag during the movement, and don’t shrug your shoulders, let your head drop forward, or progress to a lower surface before you can control the current variation.”

5. Farmer’s carry

Sets: 1 Time: 30sec Rest: 30-90sec

• Stand with your feet hip-width apart, holding dumbbells by your sides.
• Walk forward, keeping your shoulders retracted, chest proud and core engaged.
• After 30 seconds, lower the weights by bending your hips and knees.

“Carries are extremely practical because they combine grip strength, trunk control, posture and walking,” says Severnaia.

“If you’re a beginner, start with a dumbbell in each hand and simply walk slowly while maintaining an upright, controlled position. Once that feels stable, you can progress to a suitcase carry, holding weight on only one side.

“With a suitcase carry, the weight tries to pull the body sideways, so the trunk has to resist that lateral movement. This makes it a very practical way to train core stability while walking.”

Form tips: “Avoid leaning away from or toward the weight, shortening the steps excessively, shrugging the loaded shoulder, or choosing a weight that changes your walking pattern.”

What weight should I start with?

“The correct starting weight is one that allows you to complete approximately eight to 12 controlled repetitions with good form, while still feeling that you could perform another two or three good-quality repetitions if necessary,” says Severnaia.

“If your technique starts changing after six or seven repetitions, the weight is probably too heavy. If you can perform 12 to 15 repetitions very easily with no meaningful effort, the resistance can gradually increase.”

For someone training at home, adjustable dumbbells are often the most practical option, she says. “Otherwise, pairs around 5, 10 and 15lb can provide a useful starting range, particularly because the lower body will normally tolerate considerably more resistance than smaller upper-body exercises.”

The most important piece of advice from Severnaia is to be cautious when considering moving up to a heavier weight. “Don’t rush to use a heavier weight until you can perform the exercise correctly and with control every time.” Learn and practice the technique first, she says, then gradually increase the weight once your form is reliable.

What should I wear for strength training?

You don’t need a new and expensive workout wardrobe to begin strength training, reassures Severnaia.

“The priorities are comfort, freedom of movement, adequate support, and footwear that matches the activity,” she says.

“For clothing, I would look at brands such as Athleta, Vuori, Alo Yoga, Nike, and Under Armour. For sports bras, Athleta, Brooks, Nike, and Under Armour all offer good options with different levels of support.”

She recommends Athleta, Vuori, Beyond Yoga, and Alo Yoga for leggings and training tops.

“The sports bra should feel supportive without restricting normal breathing. Leggings or shorts should allow the hips and knees to move freely, and the top should not be so loose that it catches on equipment,” she says.

For footwear, Brooks, Hoka, and On are Severnaia’s personal favorites, depending on the person and the activity.

“However, I would make an important distinction—a highly cushioned running shoe is not the best option for strength training. During squats, deadlifts, and loaded carries, I prefer a shoe with a stable, relatively firm base rather than a very soft, compressible sole.

“For dedicated strength training, shoes such as Nike Metcon, Reebok Nano, or Under Armour TriBase can provide a more stable platform. Brooks, HOKA, or On can be excellent choices for walking and cardio, depending on the model and the individual foot,” she adds.