Why it matters more after 50
Falling estrogen at menopause is linked to losses of muscle mass, strength and bone density.[3] The US guidelines say progressive muscle-strengthening work preserves or increases muscle mass, strength and power at any adult age, also increases bone strength, and that regular activity can slow the drop in bone density that comes with aging.[1]
For everyday life that means getting up from a low chair and carrying groceries up the stairs. For adults 65 and over, the guidelines add balance training, because it helps you resist what makes you fall, and fall prevention programs that include it lower the risk of injury, such as a broken bone, if you do fall.[1]
How much: the numbers from the guidelines
| What | How much |
|---|---|
| Muscle strengthening | 2 or more days a week, all major muscle groups |
| Moderate aerobic activity | 150 to 300 minutes a week (about 30 minutes, 5 days) |
| Balance work | Recommended for adults 65 and over, as part of the week |
| Reps | 1 set of 8 to 12 per exercise is effective; 2 or 3 sets may work better |
All four rows are from the Physical Activity Guidelines for Americans.[1] This guide's plan also leaves a day between strength sessions. That spacing is our own rule; the guidelines don't set one.
Five moves to start with
Each one has an easier and a harder version. Start easier than you think you need: the guidelines' advice for anyone new is to start low and build up gradually.[1] The first two are also in the NHS strength routine.[2]
1. Sit-to-stand
Sit on a sturdy chair without arms or wheels, feet flat, and stand up using your legs, then sit back down slowly. Easier: use your hands on your thighs. Harder: hold a light weight at your chest.
2. Wall push-up
Hands on a wall at shoulder height, step back, lower your chest toward the wall and push away. Easier: stand closer. Harder: use a kitchen counter, then a low step.
3. Glute bridge
Lie on your back with knees bent, press through your heels and lift your hips until your body is in a line from knees to shoulders.
4. Bent-over row
One hand on a chair back, a light weight or water bottle in the other, pull it toward your hip and lower it slowly. Keep your back flat.
With osteoporosis, the National Institute on Aging advises avoiding moves that twist your spine or bend you forward from the waist, such as sit-ups and toe touches. Ask your doctor whether the bent-over row suits you.[4]
5. Heel raises
Holding a counter, rise onto your toes and lower over 3 seconds. Good for calves and balance.
When to make it harder
The guidelines say to work each exercise until another repetition would be hard, and that adding weight, sets or repetitions over time makes muscles stronger.[1] In this guide's plan, that becomes a simple rule: if the last 2 repetitions feel easy for 2 sessions in a row, add 2 repetitions, then a second set, then a little weight.
Stop if a move causes sharp pain. Chest pain that doesn't go away, or chest pain with sweating, nausea, light-headedness or shortness of breath, needs emergency help (911 in the US).[5]
Doing it with the app
Her Good Days has strength, chair and balance programs led by Sarah, one of the app's trainers. Every exercise keeps its gentler version on screen, and you log each finished session next to your sleep and energy. The tracking also covers walks and workouts you do on your own.