The simple blueprint for safe, effective muscle building that works with your body — not against it.
Why a Framework Matters
Strength after 50 isn’t just about looking good — it’s about staying capable. In the Battle Ready approach, strength is the foundation that supports everything else — from performance in sport to carrying your shopping, climbing stairs, or getting off the floor with ease. This four-part series will guide you step-by-step: first, we’ll create your plan; then we’ll move on to training with bodyweight and kettlebells, before finishing with the nutrition and lifestyle habits that lock in your gains.
You’ve decided it’s time to build muscle — but where do you start? Without a framework, you’re just guessing. Strength training after 50 isn’t about smashing yourself in every session; it’s about strategic consistency. The right framework means fewer injuries, better recovery, and sustainable results — along with functional strength that will serve you for decades.
Step 1: Set Your Training Frequency
If you’re new to strength work, start with two sessions per week and allow your body time to adapt before considering a third. If you’ve never lifted before, anything you do now will lead to improvements — the key is to avoid the temptation to do too much too soon. Quality always trumps quantity, and recovery is as important as training itself. Our bodies take longer to repair as we age, so looking after your joints, managing fatigue, and avoiding burnout will keep you progressing for the long haul.
Step 2: Think in Movements, Not Muscles
When planning your sessions, think more about movement patterns than individual muscles. If you focus on the six fundamental movements, you’ll automatically work all the major muscle groups while building strength that’s useful in everyday life and sport. Rather than isolating the biceps with curls, for example, choose a pull exercise. Instead of just targeting the quads, think in terms of squat movements.
The six key patterns are push, pull, squat, hinge, carry, and get-up-from-the-floor. Push might be a press-up; pull could be a pull-up or row. A hinge could be a deadlift or kettlebell swing, while a carry might be as simple as a loaded farmer’s walk. Finally, include a movement that takes you from the floor to standing, like a Turkish get-up or a burpee. These patterns recruit multiple joints and muscle groups, giving you an efficient, full-body workout — with or without equipment.
Step 3: Sets, Reps & Rest — The Over-50 Formula
Strength coach Dan John uses a simple but effective “3 x 3 x 3” formula: three movements, three sets each, three times per week. For muscle growth — known as hypertrophy — aim for 8–10 reps per set, stopping just shy of failure. This approach, called “Reps in Reserve” (RIR), means finishing each set knowing you could have done one or two more reps.
Rest long enough between sets to maintain good form and movement quality in the next one, but not so long that your focus drifts. A useful guideline is a work-to-rest ratio of roughly 1:1 — if 20 kettlebell swings take you 40 seconds, allow at least 40 seconds of recovery before the next set.
For those over 50, hypertrophy isn’t about chasing the bulk of a bodybuilder — it’s about preserving and rebuilding the muscle mass that naturally declines with age.
Step 4: Warm-up & Cool-down for Longevity
A solid warm-up primes your body for better performance and injury prevention. Spend 5–10 minutes on mobility and light activation before lifting.
Sample warm-up:
- Cat-cow to child’s pose
- Thread the needle
- Inchworm → downward dog → pigeon
- Deep squats
- Clock lunges (one round each direction)
Or you could try this one:
Step 5: Progress Without Overtraining
Building strength is a long-term project. Don’t fixate on hitting a specific weight or rep count by next week — focus instead on making small, sustainable improvements. Progressive overload means gradually increasing the challenge: perhaps one extra rep in each set of burpees, or using a slightly heavier kettlebell for one of your swing sets.
These small changes, spaced over weeks or months, reduce injury risk and keep muscle soreness in check — important if you’re also doing endurance training. Keeping a simple training log will help you track your progress and see what works best for you.
Avoid These Common Mistakes
To build consistency, start light and progress slowly. Even tiny improvements count — you have time on your side if you train smart. Include planned rest days to allow your muscles to repair and grow, and use those days for recovery methods such as mobility work or breathing exercises.
Finally, don’t neglect the smaller stabilising muscles, especially around the hips, core, and shoulders. These can be worked into your warm-up and will make your main lifts more stable and powerful. Remember: you can’t fire a cannon from a canoe.
Next Step: Part 2
You now have your blueprint. In Part 2, we’ll turn that plan into action with a complete bodyweight programme you can do anywhere — no gym required.
Battle Ready Strength is an 8-week bodyweight plan that builds strength, resilience, and better movement — anytime, anywhere. With functional training and daily mobility, you’ll create a habit as automatic as brushing your teeth, boost performance, cut injury risk, and move with confidence in every sport.
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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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