While regular exercise is linked to living longer, new research suggests variety is key. A study from Harvard University published in BMJ Medicine found participants who partook in the highest variety of exercises – from walking to lifting weights and playing tennis – had an almost 20 per cent lower risk of early death compared with those who engaged in the lowest variety.
Stopping short of trying to do every exercise under the sun, what might the ideal fitness formula look like in midlife?
It isn’t that certain workout styles suddenly become off-limits when you enter your fifties, explains personal trainer Kate Rowe-Ham, founder of Owning Your Menopause. But you may notice your body starts to recover differently.
“Most people aren’t doing anything wrong – the issue is that they’re often doing the same workouts they’ve always done, even though recovery, joints and energy levels have changed. All movement counts – walking, running, classes, gym sessions, and swimming – the key is how you combine it all.”
Pilates, barre, strength and cardio coach Tara Riley, founder of the Tara Riley Method, turns 50 in two months. “I genuinely feel better in my body now than I did in my thirties,” she says. “That’s not because I’m doing more, but because I’m doing less of the wrong things and more of what actually supports me and a midlife body. I also live with rheumatoid arthritis, which has made me deeply attuned to how my body responds to exercise. In some ways, it’s not dissimilar to the aches, niggles, stiffness and injuries that naturally crop up in midlife. You quickly learn that forcing things doesn’t work, but smart, consistent movement does.”
Here, experts share their best tips and winning formula for an effective exercise routine in your fifties that will make you feel fit, strong and supple.
Do: treat resistance training as non-negotiable
Some people start losing muscle mass as early as their thirties and this accelerates after the age of 50, Melissa Leach, yoga instructor and strength and conditioning coach at Yoga-Go, points out. “While strength training should be a focus in most stages of life, it becomes a cornerstone once we hit 50. Strength training helps protect joints, bones, posture, and metabolism. And it’s one of the best ways to support long-term independence.”
Bone density also declines with age, adds Luke Worthington, personal trainer specialising in physical preparation for film and TV. “At around one-to-two per cent per year in post-menopausal women and more gradually in men. Resistance training is the primary tool for slowing sarcopenia, supporting bone density, maintaining metabolic and hormonal health, and protecting joints.”
Aim for: two-to-three full-body strength sessions per week covering basic movement patterns (push, pull, squat, hinge, lunge), Worthington advises. “As long as the principles of progressive overload (no more than 10 per cent increase per week of load or volume, never both) are applied.”
Ask a pro: do lighter weights count? Some experts argue lifting heavier weights offer greater benefits, but Riley insists this isn’t the whole picture. “The goal is to work muscles against resistance in ways that support joints, posture and everyday movement. That might come from bodyweight, light dumbbells or resistance bands with higher reps or slow, controlled movements that build deep, functional strength.”
Strength training at this age “doesn’t have to be extreme, but it does need to feel like you’re asking your muscles to work”, advises Rowe-Ham.
Do: be cardio-smart, not cardio-obsessed
“Cardio remains important in your fifties, but more isn’t necessarily better,” Riley insists. “I’m far more interested in how cardio makes you feel than how many calories it burns. It doesn’t need to be something you’re chasing daily. That dance cardio class on Monday night that puts you in the best mood for the rest of the week might be all you need to tick the heart pumping cardiovascular box.
“Lower-impact cardio, such as a brisk walk or cycling, still supports heart health without placing unnecessary stress on the joints. The goal is to feel energised, not wiped out.”
Aim for: regular movement most days, with one to two cardio-focused sessions a week.
Ask a pro: should I still be doing HIIT classes? “The maximal, all-out versions are often poorly tolerated as we age,” Worthington says. “Shorter intervals, fewer rounds and longer recoveries tend to work better. If you’re unsure, then replace HIIT with steadier cardiovascular work alongside strength training.”
Do: prioritise mobility and take up Pilates
“As we move through midlife, mobility and recovery become essential, not optional. Joints need more care,” Riley says.
Leach also stresses the importance of mobility work alongside strength training. “By mobility, I don’t mean a bit of passive stretching, but controlled, active movement. Practices like yoga, Pilates, or structured mobility flows, two-to-three times a week, can help keep joints healthy, reduce injury risk, and gradually expand your range of motion,” she says.
Pilates is particularly effective at this stage. “It improves posture and spinal health, while also calming the nervous system. Recovery-focused movement also supports sleep, hormone balance and overall resilience. Living with rheumatoid arthritis has taught me that recovery isn’t a luxury, it’s how the body adapts and thrives.”
Aim for: one-to-two low-intensity or mobility-focused sessions such as yoga or Pilates each week.
Ask a pro: does Pilates count as strength training? While there’s no doubt Pilates incorporates elements of strength, some argue it’s not enough on its own to build muscle. Riley disagrees, saying there isn’t a one-size-fits all approach. “Barre and Pilates – particularly classes that incorporate hand weights and resistance bands – strengthen the muscles that stabilise the joints, support the spine and improve balance. For many people managing joint pain, old injuries or inflammatory conditions, this kind of intelligent strength work is far more sustainable than chasing heavier loads.”
A week in exercise for over-fifties by Luke Worthington
Monday: zone two cardio (steady pace run, cycle, swim, cardio machine)
Tuesday: full body strength
Wednesday: rest
Thursday: full body strength
Friday: mobility movement based (Pilates/yoga/barre)
Saturday: higher intensity cardio (gym class, game-based sport)
Sunday: rest
Don’t remove impact from your workouts
“In your fifties the issue isn’t doing less, it’s making sure the exercise you do is purposeful. The biggest mistake I see people make is removing stress from the body entirely, when what they actually need is the right kind of stress in the right doses. High-impact exercise isn’t something to avoid by default, it’s actually vital for bone health. Bones respond to both axial loading and impact, which activities like running, jumping and appropriately-loaded strength work provide,” Worthington says.
“The key isn’t avoiding impact, but being properly prepared for it, and strength training is what makes impact safer and more sustainable.”
Don’t skip the warm-up
“Warm up more intentionally,” Leach stresses. “Spend longer warming up and don’t skip activation work, as cold muscles combined with rushed movement will inevitably increase the risk of injury.”
Don’t be flippant about rest days
Recovery should be a planned part of your training routine, Leach continues. “This could mean adding more rest days or lighter sessions between heavier workouts, as well as incorporating ‘deload’ weeks every six to eight weeks,” she explains.
A “deload” is typically a week of reduced training intensity or volume to allow the body to recover fully. This can help avoid or remedy exercise-induced fatigue on your muscles and nervous system, and are also used by some to move past training plateaus. “Above all, sleep is non-negotiable. Without the recommended seven to nine hours of sleep per night, your body simply won’t recover or adapt properly.”
Don’t forget balance exercises
It’s crucial to include exercises that focus on balance training specifically to help reduce your risk of falls, Leach says. “Even simple single-leg exercises like lunges can make a big difference.”
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Don’t train through pain
This should be avoided at all costs, Leach warns. “There’s an important difference between muscle fatigue or mild post-workout soreness, which is normal, and sharp, joint-specific or lingering pain. If pain falls into the latter category, it’s important to stop training and consult a medical professional if symptoms persist or worsen.”
The best fitness formula in your fifties is flexible, Rowe-Ham says. “If you’re waking up with energy, recovering well and enjoying movement, you’re probably doing it right. If not, something needs adjusting – not necessarily quitting or starting again, just listening a bit more closely.”
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