As we get older, senior fitness becomes increasingly important. Having worked out for what feels like a hundred years now, I’ve learned a few things—often the hard way—about training at different ages that I think you may find useful. I come from the “no pain, no gain” era, and that mantra has embedded itself in my psyche more than I’d like. As a result, I have no problem embracing the pain part of the saying, but that often interferes with the gain part—something that has become more noticeable as I age. It’s not that I can’t train as hard; I just can’t train as recklessly. And should I forget that, my body is quick to remind me—starting with my joints.
As you age, switching to lighter weights or hydraulic resistance equipment can be a smart way to maintain strength while reducing stress on your joints. Unlike heavy free weights, which can put excessive strain on tendons and ligaments, lighter weights allow for controlled movements that focus on proper form and muscle endurance rather than sheer force. Hydraulic resistance machines, commonly found in senior-friendly gyms, offer an even safer alternative by providing smooth, controlled resistance that adapts to your strength throughout the movement. This reduces the risk of injury and eliminates the jerking motions that can come with traditional weightlifting. By incorporating these tools into your routine, you can build strength, improve mobility, and stay active longer—without unnecessary wear and tear on your body.
Regardless of your age, one of the first signs that you’re overtraining or not training properly is joint pain. Once you’re over 50, not quite a senior, but definitely on your way to senior fitness, your age becomes an additional factor—something I recently had to acknowledge. The day after a tough workout, I told my wife that I had trained as usual, yet my joints were sore, and I couldn’t figure out why. Without hesitation (which is not an unusual occurrence), she pointed out that my joints weren’t new anymore and couldn’t be expected to react the same way they did when I first started training.
It’s not that your elbows, knees, hips, back, and other moving parts can’t perform—it’s that, after 50+ years, they’ve accumulated some mileage. To keep them functioning well, they need to be treated with respect. If your joints are hurting after a workout or the next day, it’s a clear sign that you overdid it or did something wrong.
To protect your joints, avoid lifting at extreme angles that put your body in unnatural positions. While these positions might help isolate muscles in a different way, they also put excessive strain on your joints, increasing the risk of pain or injury. So, take it easy on them—they’ve earned it.
In keeping with this, always prioritize form. Perform each movement as it’s meant to be done. There’s a reason exercises are structured the way they are—it’s the time-tested, safest, and most effective method. If you’re lifting weights, choose a weight you can handle throughout the entire range of motion without sacrificing form. Swinging around weights that are too heavy is a surefire way to invite pain and injury—I’ve been there, done that (many times). A slightly lighter weight can go a long way in keeping you in the game, especially when training at the senior fitness level or age.
This focus on form applies to all types of fitness. Keep your body in a straight line during push-ups, planks, and mountain climbers. If you’re jogging, keep your arms close to your sides and run with a steady, buoyant motion. Hold your yoga poses properly. The takeaway? Don’t mess with the way an exercise is meant to be performed.
Also, allow more time for recovery. Unless you’re Wolverine, your body won’t bounce back as quickly at 50 as it did at 20. Give yourself enough rest between workouts to let your muscles, tendons, and ligaments recover. Generally, a day or two between weight training sessions is sufficient, while running and bodyweight exercises can be done more frequently. Learn to distinguish between normal soreness and actual pain—your body will tell you what it needs.
Finally, remember that fitness is a journey. If you’re out of shape, you didn’t get there overnight. Likewise, you won’t get fit overnight, but with consistency, you’ll see steady progress before you know it. The benefits of a regular fitness routine for seniors are tremendous.
So keep training—it’s even more important at 50+ than ever before
Written by Bill at BAMPSCO International Inc. / GymStarters.com
