Quick answer
Train your whole body at least twice a week. I train three times a week, and my book recommends three for most people in their fifties. Walk on the other days. Missing a session is fine. Giving up is the only thing to avoid.
People often ask how often they should train. Two sessions a week is the minimum. Three is better if your joints and your schedule allow it, and walking fits in anywhere. This is the plan I follow myself and describe in The Power of 50+.
What to Do in Every Session
Every session is a full-body workout with five exercises. Do 3 sets of 8 to 12 repetitions of each (the plank is 20 to 40 seconds). Technique always comes before weight.
- Squat or leg press: at home, stand up from a sturdy chair and sit down slowly.
- Push-up or chest press: against a wall, on your knees, or on the floor.
- Row or lat pulldown: with a resistance band if you train at home.
- Shoulder press: light dumbbells or two water bottles, seated on a chair.
- Plank: on your forearms on the floor or on a table.
Pick a weight where the last two repetitions are hard but your form stays clean.
How Often, by Age
| Age | Strength training | Walking and cardio |
|---|---|---|
| 50 to 59 | 3 times a week (2 is the minimum) | 2 easy sessions of 30 to 45 minutes, plus 1 interval session of 20 minutes |
| 60 to 69 | 2 to 3 times a week, depending on your joints | 2 easy sessions of 30 to 45 minutes, plus 1 interval session of 20 minutes without jumping |
| 70 and older | 2 times a week, with 2 or 3 days of rest in between | 20 to 30 minutes of movement every day, plus a few minutes of balance work |
Two Example Weeks
| Day | Minimum week | My week |
|---|---|---|
| Monday | Strength | Strength |
| Tuesday | Walk, 20 to 30 min | Walk, about 30 min |
| Wednesday | Walk, 20 to 30 min | Strength |
| Thursday | Strength | Intervals, 20 min |
| Friday | Walk, 20 to 30 min | Strength |
| Saturday | Walk, 20 to 30 min | Bike or walk, 40 min |
| Sunday | Rest | Rest or a light walk |
A Few Rules
- When 3 sets of 12 feel easy, add one repetition or a little weight. Do this every week or two.
- Leave at least one day between strength sessions.
- Stop at sharp pain and choose an exercise that works for you.
- If you skip a session, pick it up again at the next planned moment.
What the Guidelines Say
The World Health Organization recommends that adults, including people over 65, do muscle-strengthening activities on at least 2 days a week and 150 to 300 minutes of moderate activity such as brisk walking. For people over 65 it adds balance and functional training on 3 or more days a week.
Source
- World Health Organization, WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020. Open source
The full approach is in The Power of 50+
Questions or feedback? Write to us.
This is my own routine, not medical advice. If you have health problems or are unsure, talk to your doctor before you start. The full approach is in “The Power of 50+.”