What the research says, and how we apply it in real life at The Lab Liverpool
Why Strength Training Matters After 50
You don’t stop training because you get old, you get old because you stop training.
Here’s what research consistently shows about lifting in later life:
Muscle + Strength Gains Are Still Possible
Even into your 60s, 70s, and beyond, strength training can:
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Slow or reverse muscle loss (sarcopenia)
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Improve bone density and reduce fall risk
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Boost metabolic health and mental wellbeing
Key Study: A meta-analysis of adults aged 65-75, and even over 85, found that after just 12 weeks of strength training:
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Muscle size increased by ~10%
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Strength increased by ~40-45%
✅ Real-world takeaway: Older adults don’t need to train like 25-year-old athletes, but adaptation is still absolutely possible with the right intensity and consistency.
Recovery Works Differently Later in Life
As we age, recovery can be slower, but not always in the ways we think.
Study Insight:
A 2023 review of 65+ adults found that:
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Soreness typically peaked 24-48h post-exercise
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Functional recovery often took 3-5 days, sometimes 7 after hard sessions
Interestingly, markers of muscle damage (like creatine kinase) were actually lower in older adults than in younger ones, suggesting less inflammation and pain, but potentially more lingering fatigue in the nervous system.
✅ Real-world context: We often see older clients who say “I don’t feel that sore,” but they may still feel flat or drained. This is where we watch movement quality, power, and mood just as much as soreness.
Why Consistency, and Heavy Training, Still Matters
One standout study (The LISA Trial) followed older adults for years:
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One year of strength training (3x/week, ~70-85% 1RM)
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Result: Strength was maintained four years later, even without continued training
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In contrast, those who didn’t train (or trained lighter) lost function over time
✅ Real-world takeaway: When you put the work in, the benefits last. This is about long-term health-span, not just short-term fitness.
Training Guidelines That Work for 50+
Load, Frequency & Recovery
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Start with 2-3 full-body sessions/week
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Use moderate-to-heavy loads (e.g. 70-85% 1RM or 6-8 RPE)
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Rest longer between hard days (48-72h or more)
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Use split routines (e.g. upper/lower) to reduce overall fatigue
What’s RPE? It stands for Rate of Perceived Exertion. A 6-7/10 effort means “working, but I could do more.” We rarely push to a 10, but we don’t stay at 3 either.
Coach insight: “Progression is still the goal. If you’re moving well, we’ll encourage load. But we’ll also check you’re not feeling wiped out days later.”
How We Coach Recovery in Real Life
✅ Signs of Good Recovery:
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You feel energised after sessions
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Your strength or reps are stable (or increasing)
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Sleep and mood are solid
⚠️ Signs You Might Need More Recovery:
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Everything feels heavy, even warm-ups
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You’re dreading sessions more than usual
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Form breaks down early in the workout
💡 Our approach at The Lab (Liverpool):
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Build in lighter weeks/days every 3-4 weeks
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Use movement cues and intent, not just chasing numbers
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Prioritise sleep, food, and stress management just as much as load
“We’re not afraid to push, but we’re also not afraid to pivot. Training after 50 is about working smart, not chasing soreness.”
On That Rodent Study...
A 2024 study on older rats (yes, rats!) showed that with regular resistance training and planned recovery weeks (deloads), they maintained higher muscle fibre integrity and better mitochondrial function.
While we’re obviously not rodents, the principle aligns with what we see in humans:
Planned recovery (e.g. every 3–4 weeks) helps preserve long-term performance. Skipping rest leads to diminished returns, even if you feel okay
We tell clients: “Train hard, recover harder.” That’s how you make progress over years, not just weeks.”
Final Takeaways
| Theme | Key Takeaway |
|---|---|
| Muscle gains | Still possible well into your 70s and 80s |
| Recovery | Prioritise rest to support the nervous system |
| Training | Moderate-to-heavy load is safe & effective when coached |
| Habits | Link sessions to daily routines for better consistency |
| Longevity | Heavy training early = strength maintained later |
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