Five beginner strength moves for people in their 50s

Adults beginning weight training in their 50s can start with five basic exercises: a chair-assisted squat, a dumbbell hip hinge, a supported row, an incline push-up and a weighted carry. Trainer Margarita Severnaia says the early goal is to develop coordination, sound technique and comfort with the movements. She suggests full-body workouts two or three times weekly, leaving recovery time between them.

Beginners can initially complete one set with eight repetitions. Over time, the routine can grow to two or three sets, with eight to 12 repetitions per set. Carries are measured differently: walk with the weights for 30sec. Rest periods can range from 30-90sec. Each exercise has a practical focus, including leg strength, safe hip movement, pulling control, adjustable pushing and steadier walking under load.

Choose resistance that permits eight to 12 smooth repetitions while leaving enough capacity for another two or three. Form breaking down after six or seven repetitions signals that the load may be excessive. Resistance may be raised gradually when 12 to 15 repetitions feel easy. For home workouts, adjustable dumbbells are practical; pairs weighing 5, 10 and 15lb offer another starting range. Severnaia advises learning each movement reliably before increasing the load.