“My physical strength is declining, so I want to start strength training. But I don’t know where to begin.” I often hear this from people in their 50s.
It is said that muscle mass gradually decreases with age, but it is never too late to start strength training. The important thing is not to overdo it from the start. In this article, for those looking for a personal gym in the Roppongi and Akasaka areas, I will share how to spend your “first month” when starting strength training in your 50s.
Week 1: Start by getting to know your body
In the first week, make it your goal to “get to know your current body” rather than trying hard to train.
1. Can you stand up from a chair without using your hands?
2. Can you stand on one leg for about 10 seconds? (Do this near a wall or desk to avoid falling.)
3. When you move your shoulders or hip joints, is there any stiffness or difference between the left and right sides?
Check your current condition with these simple movements. If you have any underlying medical conditions or pain in your knees, lower back, or shoulders, please consult a doctor before starting.
There is no need to feel discouraged if there are movements you cannot do. Knowing your current state will make it easier to feel the changes after a month.
Weeks 2-3: Learn the three basic movements
Once you understand your body’s condition, start practicing the basic movements with light resistance. I recommend the following three:
1. Chair Squats: Sit on the edge of a chair and open your feet to hip-width. Slowly stand up while exhaling, and slowly sit back down while inhaling. Aim for 10 repetitions.
2. Wall Push-ups: Place both hands on a wall and bend and extend your elbows while keeping your body straight. Aim for 10 repetitions.
3. Towel Rowing: Hold both ends of a towel with your arms extended in front of you, and pull your elbows back as if squeezing your shoulder blades together. Aim for 10 repetitions.
Focus on form and breathing rather than the number of repetitions. Do not hold your breath, and a good guideline is to finish when you feel like you could do a little more. Starting with a frequency of 1-2 times a week, with rest days in between, is sustainable.
If you are doing this at home, please use a non-slip floor and a stable chair. If you are worried about feeling unsteady, it is fine to keep your hands on a wall or desk for support.
Week 4: Try increasing the load slightly
Once you get used to the movements, try changing just one thing, such as increasing the number of repetitions, adding one set, or slowing down the movement. The key is not to increase everything at once.
The same logic applies if you are using machines or dumbbells at a gym. Stop when you feel like you could do “2-3 more repetitions,” and progress little by little as long as your form does not break down.
As you continue, you can expect to see changes in your daily life, such as finding it easier to climb stairs or stand up. However, since individual experiences vary, there is no need to compare yourself to others; just go at your own pace.
Three important things for continuing
1. Rest on days when muscle soreness is severe. Resting is also part of training.
2. Be mindful of protein in your diet and get plenty of sleep.
3. Make small achievements visible, such as marking a calendar on days you succeed.
If you are worried about whether your form is correct when you are alone, it is reassuring to have a trainer check it, at least at the beginning.
Also, it is recommended to set aside days for stretching or Pilates to relax your body, separate from your strength training days. Separating “training days” from “recovery days” makes it harder to accumulate fatigue and easier to continue for a long time.
Summary
For strength training starting in your 50s, it is recommended to proceed in the order of “getting to know your body -> learning basic movements -> slightly increasing the load” during the first month. Not rushing and starting with an amount that feels slightly too easy is the best shortcut to continuing for a long time.
Mild Fit is a private personal gym in the Roppongi, Akasaka, and Nogizaka areas. We provide one-on-one guidance tailored to each individual’s physical strength, even for beginners or those who haven’t exercised in a while. In addition to strength training, you can also take one-on-one machine Pilates sessions (men are also welcome; men’s Pilates is available). If you would like to start by “recovering” rather than “training,” please feel free to consult with us.
We welcome casual inquiries, such as minor questions or concerns about your body. First, please feel free to send us a message via Official LINE.
We look forward to your trial lesson and inquiries.
