How to Start Lifting in Your 40s, 50s and Beyond
Two days a week, six simple moves and weights that feel light at first.
How to do it
- Lift 2 days a week, with at least one day off in between.
- Do all six moves each day. 2 sets of each to start.
- Pick weights that feel light. Stop each set with 2 or 3 reps left in the tank.
- After two weeks, add a third set or a little more weight.
The moves
1. Sit to Stand
Sets and reps: 2 × 10
Cue: Stand up without using your hands.
2. Wall Push-Up
Sets and reps: 2 × 10
Cue: Body in one straight line.
3. Dumbbell Deadlift
Sets and reps: 2 × 10
Cue: Hips back, weights close to your legs.
4. Seated Band Row
Sets and reps: 2 × 12
Cue: Sit tall and pull your elbows back.
5. Glute Bridge
Sets and reps: 2 × 12
Cue: Squeeze your glutes at the top.
6. Suitcase Hold
Sets and reps: 2 × 20 seconds each side
Cue: Stand tall. Don't lean toward the weight.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.