When most people think about health and fitness in their 50s and beyond, they focus on walking more, keeping their heart healthy, or “losing a few pounds.” All of that is valuable — but there’s one piece of the puzzle that often gets overlooked: building and maintaining muscle.
Muscle isn’t just for bodybuilders, gym junkies, or people chasing six-packs. It’s your body’s engine, armour, and insurance policy rolled into one. And after 50, it’s the difference between staying active and independent… or slowly losing the ability to do the things you love.
Let’s bust a few myths and look at why muscle matters more than ever.
Myth 1: “The scales say I’m healthy.”
The bathroom scales can be deceiving. They tell you your weight, but not your body composition — how much of that is muscle, fat, or bone. Two people can weigh the same, yet one has a strong, lean frame and the other has low muscle mass and a higher fat percentage. It’s not about chasing a number on the scale; it’s about what that number is made of.
Myth 2: “If I start lifting, I’ll get too big.”
This is one of the most persistent myths, especially among women. The reality? Building significant muscle size takes years of intense training, a strict diet, and often a genetic predisposition. What most people will gain from strength training is functional muscle — enough to feel stronger, move better, and protect joints — without looking “bulky.”
Myth 3: “Endurance athletes don’t need muscle.”
Many runners, cyclists, and triathletes worry that extra muscle will slow them down. In truth, strength training can make you faster, more efficient, and far more resilient to injury. Strong muscles stabilise joints, improve posture, and help you maintain form when fatigue sets in.
Check out this article where I answer many of the questions endurance athletes have about lifting weights - Strength Training for Triathletes
The Bigger Picture
Muscle is about so much more than appearance or athletic performance. It’s the foundation for healthy ageing.
Reduced injury risk – Strong muscles protect joints, support better movement patterns, and reduce the likelihood of strains, sprains, and overuse injuries.
Functional strength – Everyday activities like lifting shopping, climbing stairs, or getting up from the floor all rely on muscle. Lose too much, and those tasks become harder — or even impossi
Preserving independence – Sarcopenia (age-related muscle loss) is a major reason older adults end up in nursing homes. When muscle fades, so does balance, coordination, and the ability to live without help.
Better body composition – Muscle is denser than fat, meaning you can look and feel leaner even if the scales don’t budge.
Boosted metabolism – Muscle tissue burns more energy at rest than fat does. More muscle means a higher resting metabolic rate, making it easier to maintain a healthy weight.
Avoiding the spiral of decline – When you lose muscle, you become weaker. Weaker muscles mean less activity. Less activity means more muscle loss — and the cycle accelerates.
Check out this podcast to discover simple ways to build mobility and power if you are an endurance athlete over 50
Simple, Sustainable Solutions
You don’t need to become a gym regular or throw heavy barbells around to benefit from strength work. The key is to overcome gravity regularly.
Start with your own body weight – Squats, push-ups, lunges, planks, and bridges can all be done at home with no equipment.
Progress with basic movements – Resistance bands, dumbbells, or kettlebells add variety and challenge without taking over your living room.
Keep it short and focused – Just 15 minutes a day, two or three times per week, is enough to make a real difference. Consistency matters far more than marathon gym sessions.
Make it part of your routine – Tag it to an existing habit (after your morning coffee or before your evening walk) to help it stick.
The Takeaway
If you’re over 50, muscle isn’t optional — it’s essential. It’s the difference between being able to travel, play with your grandchildren, or take on an adventure… and watching life get smaller because your body can’t keep up.
The good news? You don’t need to spend hours in the gym, chase extreme goals, or buy expensive equipment. Start small, keep it consistent, and think long-term.
Remember:
- The scales don’t tell the whole story
- Strength won’t make you bulky
- Endurance athletes need muscle too
- Just a few short sessions a week can change the way you move, feel, and age
Your future self will thank you — every time you bound up the stairs, carry your own suitcase, or stand up from the floor without thinking about it.
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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