Beth and I recorded a two part podcast on the 10 actions that matter most once you hit 50. Part one is the foundations. Part two is the levers that really move the needle once the basics are in place. This article pulls them together into one simple Battle Ready framework you can actually use.

Listen to part 1 - HERE

The big idea

If you do nothing, the decline still happens. Your healthspan shrinks faster than your lifespan. But if you play this sensibly and consistently, you can hold onto strength, fitness, confidence and independence for decades.

So here are the 10 actions.

Part 1: The foundations

These are the unsexy basics that make everything else work. They also happen to be the first things people skip when life gets busy.

1) Regular strength training

The biggest mistake is going too hard too soon, getting crippling soreness, then quitting. This is a long game. Start small, build momentum, and aim for consistency over hero workouts.

If you want a simple structure, think primal movements:

• Squat, lunge, hinge
• Push, pull
• Carry
• Get up off the floor

That is functional strength. Real life strength.

2) Train the brain

Crosswords and Sudoku are fine, but they are not the whole answer. The bigger wins come from learning skills that challenge coordination and cognition, ideally in a social setting. Think: learning an instrument, dancing, or learning a language with real humans, not just an app.

3) Sleep

If sleep is poor, everything else is harder: recovery, mood, cravings, training quality, the lot. Focus on sleep opportunity and sleep quality. A practical pre sleep routine helps, and the basics matter: daylight early, reduce evening stimulants, eat earlier, dim lights, wind down properly.

4) Protein intake

Under fuelling is unbelievably common over 50. The old RDA numbers were built around sedentary survival, not active thriving. Most active people over 50 should be aiming much higher, roughly 1.5 to 2.0 g per kg of bodyweight, spread across the day.

5) Stability and balance

Staying upright is a very handy skill to keep. Stability at the hips and ankles supports running, walking, and everyday movement on uneven ground. Want a simple test? Stand on one leg with eyes closed and aim for 10 seconds each side. It is trainable.

Part 2: The levers

Once the foundations are ticking, these are the actions that often create the fastest, biggest improvements.

6) Less volume, better quality

You do not automatically need more miles as you age. You often need better sessions, better recovery, and better consistency. A little less grind, a little more purpose.

7) More HIIT, done sensibly

This is not about battering yourself. It is about preserving VO2 max and fast twitch fibres so you keep your top gears for life, not just racing. You might not plan to sprint often, but life occasionally demands it.
If running fast feels risky, use safer options like a bike, rower, swimming, or short hard carries on stairs.

8) Reduce alcohol

For many people it is the sneaky saboteur. It trashes sleep quality, recovery, decision making, and energy. If you are not ready to quit, try “zebra drinking”: alternate alcohol with water. Your body will thank you.

9) Daily creatine

It is one of the most researched supplements going, and the evidence keeps getting stronger for muscle, power, and brain health. Some people notice better repeat efforts in training. Some gain a bit of water weight at first. That is usually temporary.

10) Broken endurance running

Run walk is not cheating. It is a strategy. Done well, it can help you stay consistent, reduce fatigue, keep technique together, manage heart rate drift, and improve fuelling. It also turns long runs into manageable chunks instead of one long sufferfest.

11) Regular health checks (a bonus for you)

Do not rely on “I feel fine”. Stay on top of routine screening and basic checks (bloods, heart health if you are training hard), and if you are nervous about pushing intensity, get checked for peace of mind. The short term awkwardness of things like bowel or prostate checks beats long term regret.

The Battle Ready rule

Do not try to fix all 10 at once. Pick one lever. Pull it for a week. Then add the next. That is how people actually change

Want help applying this properly?

If you want a structure that makes all of this easier, the SWAT Inner Circle is built for over 50s who want consistency without breaking themselves.

For £30/month you get year-round access to winter base plans, race-specific plans, and strength programmes, plus simple nutrition guidance that actually supports ageing well. That includes weekly 1-page podcast summaries (so you can apply the key points on protein, fuelling and recovery), a monthly live group coaching call on Zoom, and direct access to me by email. It’s built to help you train smarter, recover better, and protect your healthspan so you can keep doing this for years.

Join the SWAT Inner Circle Today

Thanks for being part of the tribe — I’m here to help you stay Battle Ready! ​ Simon