Your body changes a lot in your 50s, but entering midlife doesn’t have to mean slowing down, getting stiff, and losing mobility. It’s possible to build muscle and strength later in life—you just need the right approach. That’s why we created WH+ Strong After 50. This four-week workout plan gives you everything you need to start strength training, get stronger, and feel better than ever in your 50s—and beyond.
What the Strong After 50 Plan Looks Like
Each week includes three strength workouts, two optional cardio workouts, one active recovery day, and one rest day. The typical schedule will look something like this:
Monday: Lower-Body and Core Strength
Tuesday: Active Recovery (optional)
Wednesday: Upper-Body and Core Strength
Thursday: Cardio and Bone Strength Circuit (optional)
Friday: Full-Body Strength
Saturday: Low-Intensity Cardio (optional)
Sunday: Rest
Each workout is designed to challenge your major muscle groups, and boost your cardiovascular health in the process. All workouts are outlined in the PDF, including:
- Exercise descriptions and reference images
- Suggested sets and reps
- Guidance on how to select your weights
- Editable tables to track your progress
Download the PDF below, and save it to your computer or phone for easy access. Then, use it to follow your workouts, log your numbers, and watch your strength build over time.
How to Use the Strong After 50 Plan
1. Schedule your workouts, and stick to them.
Consistency is key to hitting fitness goals. This program provides you with three strength training workouts per week, plus two optional cardio workouts. To make sure they actually happen, figure out where in your schedule you’re most likely to get them done—and protect that time like you would a meeting or a doctor’s appointment. If fitting in the optional workouts is overwhelming, just remove them until your schedule feels a little less demanding. The most important thing is hitting your strength workouts—all the rest is extra credit!
2. Tailor your nutrition.
Muscles need fuel. Without enough of it, you might not get the most out of your workouts. Use the nutrition and supplementation guidance in the program to ensure you’re getting enough nutrients and calories to support your training. And if you need some recipe inspiration, we’ve got you covered there, too.
3. Track your progress.
Fill in your workout charts as you go, and push yourself to grab some more challenging weights from week to week as it feels appropriate. You may be surprised by how quickly you gain strength—a clear sign you’re doing the right things to maintain your muscle.
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Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
