Over 50? These 10 Weight-Training Exercises Are Crucial as You Age


Strengthen the lower body, including the quadriceps, hamstrings, and glutes, aiding in mobility and balance.


Place your feet hip-width apart as you stand. Take a step forward, bending both knees until they form a 90-degree angle. Move forward and take up the lead leg.

Chest Press

Target the chest,shoulders, and triceps, aiding in upper body strength and functional movements like pushing.


Strengthen the upper back, shoulders, and arms, improving posture and counteracting the effects of prolonged sitting.

Shoulder Press

Work the shoulders and triceps, assisting in maintaining upper body strength and shoulder stability.


Strengthen the posterior chain, including the lower back, glutes, and hamstrings, promoting better posture and reducing the risk of injury.


Engage the core muscles, including the abdominals and lower back, improving stability and preventing lower back pain.

Hip Thrusts

Target the glutes and hamstrings, enhancing hip strength and stability, crucial for everyday movements like walking and standing.

Bicep Curls

With your palm facing up, grasp a dumbbell. Bend your elbow and curl the weight up slowly, keeping your elbow close to your body. After then, gradually reduce the weight to its initial position.

Tricep Extensions

With your elbow bent 90 degrees, raise your upper arm toward the ceiling. As you slowly extend your elbow, raise your weight. After then, gradually reduce the weight to its initial position.