Strength Training over 50

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Senior Fitness

Strength Training Over 50 with Bands

For many individuals, strength training stops during their 40’s for various reasons but one of the biggest reasons is that their body becomes injured or joint pain becomes more frequent. This limits their ability to do traditional strength training with weights.

Three Strength Training Facts

This does not have to be the case if individuals understand these 3 facts when it comes to strength training:

1. Muscles are dumb and do not know what type of resistance they are working against.
Muscles adapt to whatever resistance is being applied to them. As a result, they do not need to lift a weight to get stronger. Band resistance will provide the necessary resistance to challenge the muscles to adapt. However, because resistance bands are an ascending resistance, it will create less joint compression which will, in turn, create less post joint pain.

2. To avoid joint pain and injury, change is good.
Lifting the same type of resistance and following the same movement patterns will ultimately cause joint surfaces to become worn out. Over years of free weight training, this is what occurs and is the #1 reason why people must stop lifting weights over time.

Resistance bands allow someone to train using unlimited patterns of movement which eliminates concerns for joint wear and tear. The key is to realize muscles are 3 dimensional and will get stronger even though the exact pattern is not always being used.

3. What’s on the bar is not the only measure of results.
Strength training over 50 and getting results cannot be based solely on what weight is on the bar but rather the effort that is occurring while strength training, along with the ability to perform the movement with good quality. Individuals that incorporate this mind set will quickly adapt to strength training with bands where knowing the exact resistance is not necessary.

Muscle strength will decrease as the body ages.

As the body ages, it is well documented that muscle strength will decrease. Knowing this is going to occur is even more reason why we need to continue to strength train as we get older. However, for those that only consider strength training with weights as a viable option, it may no longer be possible.

As a 50 plus fitness enthusiast who enjoys staying strong, strength training over 50 with bands has allowed me to keep my strength at a high level relative to my age and still be able to periodically lift weights when I wish to.

Benefits of Strength Training with Bands As You Age

  1. RBT Band TrainingBands allow for quick modification of resistance and movement on the fly.  Therefore, if individuals are basing their workout on effort, bands make it very easy to get in a great strength training workout.
  2. Portability and the ability to strength train anywhere allows individuals to change things up which, in turn, allows muscles to experience different types of exercise combinations. This eliminates the same patterns constantly being trained that can lead to joint wear and tear.
  3. Bands create an ascending resistance that decreases joint compression. It also challenges muscles to have to stabilize when arms and legs are positioned further away from the body. This distal stabilization component of function is lost as the body ages and is the #1 reason behind injuries.
  4. Strength training over 50 should focus on staying at a high level of function which means maintaining the ability to run, hop and move laterally while being able to push, pull and press in multiple directions while standing.  Resistance bands allow individuals to do these exact movements whereas free weights do not have that capability.


Should I strength train with bands only?? Absolutely not.

Free weight strength training and body weight strength training provide significant benefits with helping to deal with the effects of gravity which is not going to go away.

Discouraging strength training with weights was not the point or intent behind this blog post.

Instead, the point was that if strength training over 50 is very important to functioning at a high level and if it is not part of a training program because lifting weights is no longer an option, resistance band training is another option to consider.


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

5 Responses to "Strength Training over 50"
  1. Jake says:

    I switched exclusively to bodyweight, resistance bands, boxing fitness and flips for my training. I don’t even miss the weights. It’ll be 2 years in January 2016 since I stopped lifting. My results have been nothing short of spectacular… I’ve lost 30 pounds and do flips at 220 pounds, although I’m over 50 years old. It feels great. So glad I got your resistance band certification. You’re awesome! Thanks Dave, keep up the great work!!!

  2. admin says:


    That is some great stuff… Flips… Seriously??
    Dude that is impressive.



  3. Jake says:

    Thanks Dave!

    Yes… Flips! Seriously 🙂 Here’s one on YouTube:

  4. bruno gattuso says:

    I’m 62 years o;d and trained with free weights all my life.Now that i have discovered resistance band training, I feel and look better than ever without any joint injuries.
    I bought a set of resistance bands last year and I swear by them. i will never return to free weights. Thank you.

  5. Dave Schmitz says:


    That is awesome.

    Keep getting Better my friend


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