Exercise After 50: What Works NOW!

If you’re exercising more than you used to—but your body feels softer, more tired, or less responsive—you’re not failing.

You’re using a strategy that no longer matches your physiology.

After 50, the rules change. And once you understand why, everything gets easier—and more effective.

Let’s talk about what works.

Why Exercise After 50 Feels Harder (and Less Rewarding)

Menopause changes how your body handles:

• Stress

• Blood sugar

• Muscle protein synthesis

• Recovery

Doing more long cardio, eating less, and “pushing through” now can
backfire—raising cortisol, breaking down muscle, and leaving you exhausted.

Exercise after 50 is more about protecting muscle, bone, metabolism, and confidence.

What the Research Shows Works Best for Women After 50

Based on the science—and leaders like Dr. Stacy Sims—women do best when we stop training like endurance athletes and start training like strong, resilient humans.

Here’s the priority order:

Strength Training (2–3x per week)

This is non-negotiable.

• Preserves and builds lean muscle

• Improves insulin sensitivity

• Supports bone density

Heavy for you matters. If you can easily do 15–20 reps, it’s not doing the job.

Muscle is your metabolic savings account.
After menopause, you either build it—or you borrow against it.

Short, Intense Intervals (1–2x per week)

Dr. Sims recommends SITs (Sprint Interval Training)—short bursts of very hard effort with full recovery.

Why they work:

• Improve mitochondrial health

• Increase fat oxidation

• Deliver results without long stress exposure

This is not endless HIIT.
Think bike sprints, fast hill walks, elliptical sprints, or rower bursts—brief and purposeful.

Power & Plyometrics (1–2x per week)

Often skipped. Hugely important.

• Improves balance and reaction time

• Reduces fall risk

• Signals bones to stay strong

Power—the ability to produce force quickly—declines faster with age than strength alone. That’s why training speed of movement, not just load, matters after 50.

This doesn’t mean box jumps right out of the gate. Research supports moderate-impact plyometric progressions for midlife women when built on a base of strength and good movement mechanics.

A smart progression often looks like:

• Heel drops or quick calf rebounds to introduce impact

• Step-downs or small jumps off a single step, focusing on soft, controlled landings

• Bunny hops or pogo-style hops, emphasizing elastic rebound and joint stiffness

As strength, confidence, and tolerance improve, women may progress to:

• Squat jumps

• Lateral hops (N/S/E/W)

• Skaters or multidirectional power drills

• The goal isn’t height or intensity—it’s controlled force, quick ground contact, and good alignment.

Done well, power training keeps you agile, reactive, and capable in the real world—not just strong in the gym.

Power keeps you capable.

Zone 2 Cardio After 50: Helpful, But Not Enough

Let’s clear this up.

Zone 2 (steady, conversational cardio) is supportive—not sufficient for most women after 50.

What research and clinical experience show:

• Too much can elevate cortisol

• It doesn’t adequately stimulate muscle or bone

• It shouldn’t be your primary training tool

Zone 2 is best used for:

• Stress reduction

• Recovery days

• Enjoyment and consistency

Walk for joy. Walk for mental health.
Just don’t expect it to reshape your body on its own.

How Women Over 50 Can Stair-Step into Exercise Without Burning Out

You don’t start with everything.

The women who succeed long-term plan to progress gradually, instead of doing too much too soon.

This approach works even if you’re tired.
It works even if you’re starting over.

Progress comes from consistency, not punishment.

Enjoyment is the Queen of Adherence

One more thing that matters more than any protocol: the exercise you enjoy is the one you’ll actually do.

Consistency beats perfection every time. Start by looking for ways to make smart training more enjoyable—music you love, workouts that feel empowering, environments that energize you. And if you find yourself constantly avoiding a type of exercise, pay attention. That’s useful information. There is more than one effective way to move your body after 50. The best exercise is the one you’ll come back to—week after week.
A Mindset Shift That Changes Everything

James Clear shared this recently in his 3-2-1 newsletter, and it stopped me in my tracks:

“Exercise is endless. The objective is not to be done, but to settle into a daily lifestyle you can sustain and that allows you to make daily progress on the areas that matter.”

Exercise isn’t something to finish.
It’s a daily practice—like nourishment, sleep, or caring for someone you love.

When we stop asking, “How fast will this work?”
and start asking, “How can I do this for the next 20+ years?”
Everything shifts.

That’s the after-50 advantage.

Want help putting all of this together? You're Invited!

Join me Tuesday, February 17, for my free masterclass, The 50+ Metabolic 3—where I’ll show you how to support fat loss, strength, and energy after 50 without extremes.

In strength and longevity,
Jacqui

Disclaimer:
This content is for educational purposes only and is not intended as medical or fitness advice. I am not a physician or personal trainer. Please always consult with your healthcare provider before you begin or modify an exercise program, especially if you have existing health conditions or injuries

Jacqui