How I Got Started Strength Training At Age 54

I started lifting weights in a beginner strength training program in November of 2012. I had never lifted any weights before in my life and could barely do a single body weight squat. You can read more about me and how I got started by clicking here.

I made a decision to make a radical change in my approach to fitness and health at this time because frankly, I felt like hell. I was horribly out of shape and overweight. Even the easiest physical activities were extremely difficult for me. This meant that all of the outdoor activities that I have loved all my life like boating, fishing, going to the lake or beach had just become more trouble than they were worth. It was sad. Something had to change.


If this sounds familiar to you don’t despair. There is hope. It has been amazing the transformation that has taken place in both my attitude, confidence and body composition in the last 2 years. I have come to believe that this is possible for anyone willing to make the commitment to get stronger. It wasn’t that hard. It just requires that you show up and put in the effort and your life and body will change right before your eyes.

I coupled my strength training program with a change in diet. Diet is very important if you want to maximize your strength training fat lose efforts. I will talk more about diet in future post and will give you the resources to pursue the exact same diet plan that I still use today. Don’t worry, you won’t have to starve yourself. You simply need to eat foods in the right combinations in order to put yourself in the fat burning, weight losing, strength building zone.

I also want to share with you that I have not been to a gym once since starting this journey. I’ve done it entirely at home. I don’t have anything against gyms. Some folks gain a lot of motivation there. You will just need to figure out what is right for you and commit to it. It isn’t important where you workout only that you workout. But if you are a person like me who hates the gym, that’s no excuse. You can do it right from home.

You are never to old to start a strength training program. You can be in the best shape of your life over 50. I feel this way. Perhaps I was a little faster and had a little more endurance as a teenager but I have never been stronger and felt better about myself than I do right now at age 56. Will you join me?

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Strength Training Over 50 – Avoiding Injury

In my opinion, every person over 50 should be strength training. The benefits far outweigh the risk. With that in mind, it is vitally important that folks over 50 avoid workout injuries at all cost. I know because I’m over 50 and injuries don’t heal like they did when I was younger. I have also pushed it a little too far at times in my training leading to some avoidable injuries that were not only painful but at times prevented me from being able to workout at all. Just start slow, be consistent and learn to “listen” to your body. By strength training you will get to know your body very well over time.

Strength training isn’t power lifting or bodybuilding. It isn’t trying to lift the most weight you can. It truly is a terrific way to improve your strength, stamina levels, and muscle tone. It’s used to strengthen the muscles, tendons, bones and ligaments which is a huge benefit to folks over 50. Strength training is going to boost your metabolism, develop your muscles and give you much more strength.

Strength training not only helps increase all round cardiovascular strength and stamina levels, it also helps prevent injuries and promotes recovery. It has been proven to reduce serious injuries down to a third. This type of training will help you stop muscle loss, and restore muscle. Strength training has lots of added benefits which include protection against accidental injuries, weight problems, cardiovascular disease and all forms of diabetes. Strength training will help folks over 50 develop healthy muscles , joints, and bones and a better quality of life than they would be able to enjoy without it.

Strength training is the only reliable method of maintaining muscle tone and it is equally important for males and females. It is a key component of overall health and fitness, and it provides an important balance to aerobic workouts and other forms of exercise. Strength training helps people over 50 maintain and increase muscle mass. It will result in fat reduction while increasing your metabolic rate. This is important because many people in this age group try to starve themselves into weight loss which simply isn’t healthy as this leads to ever more muscle loss.

If you are new to this I know what you’re thinking… “I’m too old for all this, I’ll wind up hurting myself” or “I’m a woman and I don’t want to get bulky”. I’ll address these things in future post but frankly these are more like excuses than good reasons not to strength train.

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Strength Training Burns Fat And Builds Muscle At Any Age

Total-body strength training melts away body fat in two ways. First, while you workout you shed fat by increasing your heart rate and spending energy. Secondly, due to the fact muscle mass is much more metabolically active than body fat, increasing muscular mass increases your resting rate of metabolism, allowing you to use up more calories even while resting. Another advantage of strength training is the fact that muscle mass is firmer and much more compact than unwanted fat, making your favorite clothes look and fit much better.

The easiest way jump-start your metabolic process is to do strength training workout routines. Strength training melts away body fat and will increase your lean body mass. By upping your lean body mass, your metabolism increases simply because muscular tissues uses a lot more calories than fat tissue. You don’t only use-up more calories during the physical exercise, you burn a lot more calories throughout the day and all night. Each and every pound of muscle uses about 6 calories to maintain itself but one pound of fat just uses 2 calories.


Muscle building by means of strength training burns up fat, lifts and tones, will increase bone strength and density, strengthens connective tissue and can make daily life a lot easier. When most people start on a weight-loss journey, and even more specifically a fat loss journey, they believe that lengthy cardio sweat sessions are the best option. However, strength training burns calories and fat at rapid rates since it develops muscle mass that burns fat fast. So don’t under estimate the incredible importance of strength training in regards to fat loss, due to the fact it offers a superior sustained and long-term calorie burn.

You need to be utilizing strength training among your weapons in the fight against excess body fat. Research and experience has demonstrated to me that strength training burns body fat fast. People say they would like to lose weight, but what they really would like is to see their body proportioned differently, and to look nicely toned and fit. To accomplish this, you HAVE to do strength training.

The research is clear. Workout to increase your metabolic process and reduce fat. For optimum physical fitness and health, you need to include strength training exercise to develop lean muscle mass in addition to a nutritious diet.

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