Simple, joint-friendly exercises you can do anywhere to build lasting strength.
Why Bodyweight Training Works After 50
If Part 1 gave you the framework, this is where we put it into action. The best place to start is with your own bodyweight. No kit. No excuses. Just you, the floor, and gravity.
For over-50s, bodyweight training is ideal: it’s accessible, gentle on the joints, and builds strength in the same patterns you use in daily life. Done consistently, it lays a rock-solid foundation for kettlebells, dumbbells, or barbell work later on. Think of it as your entry point into sustainable, functional strength.
The Six Key Movements in Action
Last time, we talked about focusing on movements, not muscles. Bodyweight training lets you cover all six of those movement patterns — push, pull, squat, hinge, carry, and get-up-from-the-floor — with little more than a mat and a doorway.
- Push: Press-ups (start against a wall, then progress to knees, then full)
- Pull: Inverted rows using a table edge or TRX, or band-assisted pull-ups
- Squat: Bodyweight squats or step-ups on a low bench
- Hinge: Hip bridges or single-leg glute bridges
- Carry: Loaded carries with household items (shopping bags, a backpack)
- Get-up-from-the-floor: Modified Turkish get-ups or controlled burpees
The beauty of these movements is that they can be scaled. If full press-ups feel impossible, wall press-ups are a perfect place to begin. Progressions and regressions mean you always have a version that works for your body right now.
Programming: Sets, Reps, and Progression
Start with two to three sessions per week, covering all six patterns. A good entry-level workout might be:
- Press-ups (push) – 3 x 8–10
- Inverted rows or band pulls (pull) – 3 x 8–10
- Squats or step-ups (squat) – 3 x 12–15
- Hip bridges (hinge) – 3 x 12–15
- Farmer’s carry with household items (carry) – 3 x 30–60 seconds
- Modified Turkish get-ups (floor-to-stand) – 3 each side
Rest as needed to maintain quality — around 30–90 seconds between sets. Focus on controlled movement, not rushing reps.
Progression comes from small tweaks: adding a rep, slowing the tempo, increasing range of motion, or moving to a harder variation. Over time, these changes add up to powerful results.
See the "workout of the week" below. This is something that anyone can do regardless of your starting point and it will only take 15-20 minutes per session.
Making It Fit Into Everyday Life
One of the biggest advantages of bodyweight work is convenience. You can do a full session in your living room, garden, hotel room, or even in a park. For those with busy schedules, even breaking the workout into “micro-sessions” — 10 minutes here, 10 minutes there — still builds strength.
Consistency matters more than perfection. Two 20-minute sessions per week done regularly will do far more for you than one heroic 90-minute workout every month.
Common Pitfalls to Avoid
Bodyweight training might look simple, but there are traps to watch out for:
- Skipping progression: Sticking with wall press-ups forever won’t make you stronger — keep nudging forward.
- Rushing reps: Momentum cheats the muscles. Slow down and control each movement.
- Neglecting form: Poor alignment in squats or bridges can irritate knees or backs — quality over quantity, always.
- All push, no pull: Don’t overload chest work while ignoring your back — balance keeps shoulders healthy.
Battle Ready Takeaway
Bodyweight strength is the bedrock. It teaches you control, stability, and resilience while proving that you don’t need a gym to build muscle. Master these movements, and you’ll be ready to progress confidently to kettlebells in Part 3.
This workout is part of the Battle Ready Strength Series. Download your free PDF guide now and join the growing community of over-50s building real strength for life.
Next Step: Part 3
In Part 3, we’ll introduce the most versatile single tool for over-50 strength training: the kettlebell. With just a handful of movements, it can build power, mobility, and endurance all at once.
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Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best.
Simon
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