5 essential low-impact muscle-building moves for over 50s, according to an expert Peloton trainer

Whether you're a lifelong fitness fan or a late starter, it's likely you'll still find that once you hit that 50-year-old mark, your body will begin to make things more challenging. Strength, specifically, can be tricky – and just at a time when investing in your body's muscles is most important, too.

Muscle naturally declines over time, which can lead to weakness, slower metabolism, and a higher risk of injury or falls. Strength training helps preserve lean mass, supports joint health, and improves balance and stability.

Muscle mass also boosts metabolic health, helping regulate blood sugar and maintain a healthy weight. Strong muscles protect bones, reduce aches and pains, and keep everyday activities easy and enjoyable. Ultimately, maintaining muscle means maintaining freedom, confidence, and quality of life.

Some of the best fitness apps offer strength workout guidance, but it's not always tailored by age. To help, I sought some expert guidance from Peloton instructor, former dancer and specialist strength and conditioning coach, Jermaine Johnson, to help you stay healthy over 50.

Jermaine Johnson

A personal trainer, Peloton instructor and former dancer, Johnson specialises in running and strength workouts.

Johnson told TechRadar: "As we get into our fifties, the goal of training shifts from high intensity at all costs to building strength in ways that supports joints, posture, and long-term consistency.

"The most effective exercises for this age group are ones that load large muscle groups, protect the knees and lower back, and can be easily scaled without sacrificing technique.

"The five movements I've chosen deliver maximum muscle-building benefit with minimal impact, making them ideal for maintaining strength, mobility, and confidence as we age."

Here are his top five moves to keep you fit and healthy, now and in the future.

1. Goblet Squats

These are excellent because they strengthen the quads, glutes, and core while being very joint-friendly, especially for the knees and lower back – making them ideal for maintaining leg strength after 50.

How to perform:

• Hold a dumbbell or kettlebell at your chest with elbows tucked.
• Stand with feet shoulder-width apart and brace your core.
• Sit your hips back and bend your knees to lower into a squat.
• Keep your chest tall and feet grounded through the midfoot.
• Drive through your heels to return to standing.

2. Reverse Lunges

These are highly beneficial because stepping backward reduces the impact from lunging on your knees, while still building the glutes, quads, and hip stabilisers – crucial for balance and walking strength as you age.

How to perform

• Stand tall with feet hip-width apart.
• Step one foot straight behind you and lower into a lunge.
• Keep your front shin vertical and torso upright.
• Push through the front heel to return to standing. Repeat on the other side.

3. Elevated Push-Ups

These support upper-body muscle building by targeting the chest, shoulders, and arms, but without the wrist or shoulder strain that can come with floor push-ups.

How to perform

• Place your hands on a bench, countertop, or sturdy elevated surface.
• Walk your feet back until your body forms a straight line.
• Lower your chest toward the surface while keeping elbows at about 45 degrees. Keep your core braced and hips aligned.
• Push back to the starting position.

4. Banded Rows

These are excellent for strengthening the upper back and improving posture, which is key for shoulder health and maintaining muscle mass in the upper body over 50. Resistance bands are cheap, easily found online, and safer to use for older exercisers than weights, with less injury risk. For more, we've got a full guide on how to build muscle with resistance bands.

How to perform

• Anchor a resistance band at chest height, or loop it around your feet if seated.
• Hold the band with palms facing each other. Sit or stand tall and brace your core.
• Pull your elbows back, squeezing your shoulder blades together.
• Slowly return to the start position.

Dumbbell Romanian Deadlifts (RDLs)

These effectively target the hamstrings and glutes, two muscle groups that tend to weaken with age, while placing minimal stress on the joints and lower back.

How to perform

• Hold a pair of light dumbbells at your sides or in front of your thighs.
• Stand tall with a slight bend in the knees. Hinge your hips backward while keeping your spine neutral.
• Lower the weights until you feel a stretch in your hamstrings. Drive your hips forward to return to standing.

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