Being durable in your fifties looks different than it did in your twenties, or when you were competing as an athlete. But the goal stays the same. You want to be strong enough, mobile enough, and agile enough that your favorite activities don’t beat you up.
Here is what that actually means and how we train for it.
Agile: The Ability to Move Yourself
Agility isn’t just for athletes anymore. In your fifties, it becomes the foundation for reducing falls and keeping your tendons and ligaments healthy for the long haul.
We still train jumps and plyometrics. Activities like skiing and hiking will put you in situations where you need that kind of power and control, and if we stop training it, we lose it.
We also focus on:
- Lower body endurance
- Single leg balance
Most of what we love to do in Colorado has an endurance component built into it. Having a good engine matters just as much at 50 as it did at 20.
What agility training gives you:
- Fall reduction later in life
- Stronger, healthier tendons and ligaments
Strong: The Ability to Move Objects
Strength in your fifties isn’t about chasing numbers on the bar. It’s about building a body that can do what you need it to do, for as long as you want to keep doing it.
For lower body, that means weight bearing exercises like:
- Squatting patterns
- Lunging
- Hinging
For upper body, we want a balance of pressing along with back work, so your shoulders stay strong and resilient instead of overused in one direction.
Strength training also does work you can’t see. It improves lean mass, supports hormone regulation and insulin sensitivity, and builds bone density, all of which matter more as we age.
Mobile: The Ability to Move Well
Mobility is what lets you and your family keep doing the things you love without something in your body holding you back.
Upper body mobility, especially through the shoulders and upper back, is what lets you:
- Reach overhead without pain
- Undo a bra strap
- Get a backpack off
- Throw a child in the air
For lower body, the focus shifts to hips and ankles. When you stumble, your body needs the range of motion to catch itself before something goes wrong.
Mobility work translates directly into fewer aches and pains, better posture, and injury prevention.
Put It All Together
Agile. Strong. Mobile. Train all three and you will be durable, not just in your fifties, but at any age.
If this resonated with you, share it with someone in your life who’s thinking about staying strong for the long run. Follow us on social media for more on how we help our clients stay durable at every age.
Questions? Reach out anytime at [email protected]
Ian Smith
Owner/Lead Trainer, Mountain Speed Strength & Fitness
Evergreen, CO