{"id":263194,"date":"2025-07-14T03:20:16","date_gmt":"2025-07-14T03:20:16","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/263194\/"},"modified":"2025-07-14T03:20:16","modified_gmt":"2025-07-14T03:20:16","slug":"5-strength-training-mistakes-to-stop-making-after-50","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/263194\/","title":{"rendered":"5 Strength Training Mistakes to Stop Making After 50"},"content":{"rendered":"

Middle age is a time to reevaluate your exercise routine, and the reason is simple. As we age, we lose muscle, making it imperative to include strength training<\/a> in your workouts. But before you start revving up your lifting regimen, listen up. We spoke with Dr. Milica McDowell<\/b><\/a>, doctor of PT, exercise physiologist, and VP of operations at Gait Happens<\/a>, who shares five common strength training habits you may need to fix so your body stays strong after 50.<\/p>\n

\u201cNatural aging involves decreases in hormones that stimulate muscle growth, so muscles are on the decline if you don\u2019t fight back,\u201d Dr. McDowell says. \u201cAdditionally, changes in your neurological system can affect balance and coordination and strength training is a #1 way to combat these declines.\u201d<\/p>\n

Now that you know the importance of building strength after 50, let\u2019s review some misconceptions and mistakes Dr. McDowell\u2019s sees with her patients and clients, along with how to fix them.<\/p>\n

\tBelieving \u201cIf I Avoid Strength Training, I Won\u2019t Bulk Up\u201d<\/p>\n

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Many individuals are concerned that strength training will cause them to get too bulky, however, that\u2019s not the case at all.<\/p>\n

\u201cIt\u2019s a common misconception,\u201d says Dr. McDowell. \u201cGetting bulky happens in the kitchen not the gym and requires a VERY REGIMENTED diet\u2026general strength training will tone your muscles but you won\u2019t end up looking like a hulk unless you\u2019re willing to drastically change your diet.\u201d<\/p>\n

RELATED:<\/strong> If You Can Do These 4 Bodyweight Workouts, Your Body Is Still Young
<\/a><\/p>\n

\tNot Warming up Properly<\/p>\n

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A solid warm-up is so important. In fact, a good rule of thumb when it comes to warming up is, the older your tissues are, the longer you should warm up before your workout.<\/p>\n

\u201cAging joints and connective tissues are generally less pliable and joints that may begin to stiffen need more time to get ready for activity,\u201d Dr. McDowell advises. \u201cDon\u2019t skimp on your warm-up and use it to raise both your heart rate and your tissue temperatures.\u201d<\/p>\n

5 Gentle Yoga Moves That Loosen Your Body Better Than a Massage<\/a><\/p>\n

\tTraining With Machines Only<\/p>\n

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Machines can provide an excellent workout, but what happens when certain machines are your go-to and they aren\u2019t accessible?6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cOnly training with machines can be viewed as \u201csafer\u201d but it limits range of motion and the contribution of stabilizer muscles in the abs and spine,\u201d Dr. McDowell shares.<\/p>\n

5 Classic Ab Exercises That Shrink Your Belly Fast After 40<\/a><\/p>\n

\tNot Thinking of Your Body as a Weight<\/p>\n

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A bodyweight workout is probably the most convenient type of workout. It\u2019s always readily available\u2014no equipment needed!<\/p>\n

Dr. McDowell points out, \u201cA circuit of squats, lunges, calf raises, arm raises, and wall or real pushups can really boost your strength and metabolism.\u201d<\/p>\n

\tUsing Single or Isolated Joint Exercises<\/p>\n

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Dr. McDowell recommends ditching isolated joint exercises like bicep curls.<\/p>\n

\u201cTraining movements in isolation is (dare I say?) a waste of time, as your body NEVER moves in isolation\u2026train multi-joint movements\/multiple positions and see more bang for your buck,\u201d she explains.<\/p>\n

If You Can Finish This 300-Rep Leg Challenge, You\u2019re in Top Shape<\/a><\/p>\n

\tHow To Build Muscle Safely Without Getting Injured<\/p>\n

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Dr. McDowell provides some helpful tips to keep in mind when working out.<\/p>\n