Over 50? You need to be doing these 3 PT-approved exercises that 'replicate activities of daily living' for lifelong muscle

Date:
Tue, 07 Apr 2026 12:18:36 +0000

Description:
Avoid atrophy and build strength for life with these 3 PT-approved exercises.

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press-ups, The Fit List is our regular series of fitness listicles. We
explore how to improve your health in handy bite-size pieces of advice. You can read the whole series here . Strength training becomes increasingly important as we move towards (and past) the age of 50. It doesnt just impact how we look, but also how we live and age. We naturally begin to lose muscle mass, strength and bone density after 35, and that process advances with
every year. Sarcopenia, as its known, can impact everything from balance and mobility to longevity. The good news is that regular strength training can easily slow or even reverse these changes. Building lean muscle helps support your joints, protect against injury, improve posture and makes everyday tasks easier. Maintaining this strength as we age is crucial because it helps preserve our independence as we age. As a personal trainer and strength
coach, Ive helped hundreds of clients over the years to become stronger and fitter. The good news is that you dont need complicated workouts or hours in the gym to build strength and feel more capable day to day. Article continues below You may like 'You pick something heavy up and you walk with it': A celebrity PT recommends this back-to-basics move as the best strength
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In fact, the most effective results come from consistently doing the basics and doing them well.

I always recommend that clients over 50 focus on compound movements. Thats exercises that work multiple muscle groups at once. These types of moves are also functional, meaning they replicate activities of daily living like sitting, standing, picking things up or reaching overhead.

Mastering the basics doesnt just make you stronger, it helps you move better and stay confident in your body for years to come. Below, Ive detailed three fundamental moves to try, and how to get the most out of them. You can start doing all three with nothing but a set of dumbbells. 1. Goblet Squat How To
Do A Goblet squat - YouTube Watch On We all squat every day without even realising it. Every time we sit in a chair and stand up again, thats a squat. Its also a move we want to be able to do long into the future squat now so you can still get up off the toilet unaided at 80. Get daily insight, inspiration and deals in your inbox Sign up for breaking news, reviews, opinion, top tech deals, and more. Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.

Squats are great for recruiting all the big muscles in the legs as well as
the glutes and core. Adding weights to any compound movement increases the effectiveness of the move as we have to work that bit harder. When adding weights, always remember that you can go heavier with leg moves as those muscles are more powerful than the muscles of the upper body. How to do a goblet squat: Stand with your feet slightly wider than hip width apart. Toes can turn out or straight on. Hold a heavy weight at the centre of your chest, keeping it close but not resting on the body. Breathe in through the nose, then lower yourself towards the floor by bending the knees as if you were going to sit in a low chair. Keep your chest lifted and weight spread evenly through the feet. Push the feet hard into the floor and exhale as you come back up to standing. Do 3 rounds of 8-10 repetitions. Tips: You can squat
down to a box or bench to start with, which stops you going too low and acts as extra support if you need it.

If you feel like you need to lean forward to squat low, try elevating your heels with small yoga blocks, weight-plates or something similar. What to
read next 5 fitness apps that can help you stick to your workout goals in 2026, according to science What we lose when AI starts doing all our thinking at work Forget cold showers after a workout according to an exercise scientist, 'the evidence to support that in terms of muscle regeneration is really lacking' 2. Romanian deadlift Dumbbell Romanian (RDL) Deadlift |TECHNIQUE for Beginners - YouTube Watch On The deadlift is great for working the posterior chain thats the group of muscles down the back of the body including the hamstrings, glutes and lower back. Its great for improving stabilisation and easing the aches and pains we can get from sitting for too long. The movement pattern replicates another action we do very often:
picking things up from the floor.

A Romanian deadlift is a great place to start when learning how to deadlift. How to do a Romanian deadlift: Stand with the feet in line with the hips,
toes pointing forwards. Hold a pair of dumbbells against the top of your thighs, palms facing the legs. From here, hinge at the hips pushing them back as far as you can while keeping a flat back (think about trying to touch the wall with your backside). Lower the dumbbells down the legs, keeping them touching your body throughout. Lower until you feel a stretch in the hamstrings (back of legs) you dont need to touch the floor. Keep a slight bend in the knees but dont turn it into a squat. Push the feet into the floor and return to standing, squeezing the glutes at the top. Aim for 3 rounds of 12-15 repetitions if your weights are relatively light, or 3 rounds of 6-8 repetitions with heavy dumbbells. Tips: Keep the shoulders rolled back and down throughout the movement. Its a good idea to watch yourself in a mirror
or video yourself to check your form. 3. Overhead press Standing Dumbbell Press - OPEX Exercise Library - YouTube Watch On The overhead press is one of the most effective upper body exercises you can do. Its a great compound movement, working the shoulders, upper back and arms as well as the core muscles which keep you stable.

Its a movement we use often in daily life reaching up to a cupboard, putting something on a shelf or lifting and carrying items safely. Again, its a pattern we want to keep practicing as we age. How to do a dumbbell overhead press: Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height. Your palms can face forwards or slightly inwards, with elbows just in front of your body. Breathe in through the nose, tighten your core (stomach) and keep your ribs down to avoid arching your lower back. Exhale as you press the dumbbells overhead in a controlled movement until
your arms are straight. At the top, your biceps should be close to your ears without shrugging your shoulders. Lower the dumbbells back down slowly to shoulder height. Do 3 rounds of 810 repetitions. Tips: If you feel this in your lower back, focus on tightening your core and abs. You can do this by squeezing your glutes and pulling the belly button back towards the spine.

Keep the movement controlled as you lift and lower the weights this will engage the muscles properly. Aim to do each of these exercises 2-3 times a week. When it comes to selecting what weights to use, you want a pair of dumbbells that allows you complete all the repetitions with good form, but
the last two or three repetitions should be a challenge. Over time, as you
get stronger, youll be able to increase the amount of weight you use. Today's best rowing machine deals Hydrow Wave 3,499.57 View See all prices We check over 250 million products every day for the best prices



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