Starting strength training over 50: what to expect
Walking into a gym for the first time in your 50s or 60s takes guts. Most people who do it have been thinking about it for months, sometimes years. If that's you, here's what to expect.
What do older beginners worry about most before their first class?
The same few things come up almost every time:
"Everyone will be younger and fitter than me." Our classes are mixed ages and fitness levels. Plenty of our members started in their 50s and 60s.
"I'll get hurt." Fair worry. That's why every movement has an easier option and a coach is watching.
"I won't keep up." You're not meant to keep up with anyone. You work at your level, and the coach scales the session to suit.
"I don't know what I'm doing." Nobody does at the start. Teaching you is our job.
What does a first strength session look like for someone over 50?
Less dramatic than most people expect. A first session at Siege usually looks like this:
A chat with your coach about any injuries, niggles and what you want out of training.
A warm-up to get the joints moving and the heart rate up gently.
Learning the basic patterns: squatting to a box, hinging to pick something up, pushing, pulling and carrying.
Light weights or bodyweight only, with the focus on how it feels and how it moves.
A short finisher you can push as much or as little as you like.
You'll leave feeling like you did something, not like you got run over.
What do members tell you they notice first once they start?
It's rarely the mirror. The first things members tell us about are everyday wins:
getting up off the floor or out of a low chair without using their hands
carrying the shopping in one trip
sleeping better and having more energy through the afternoon
feeling more confident on stairs and uneven ground
Those small wins are what keep people coming back.
Start where you are
It's never too late to get stronger, and you don't need to be fit to start. If you're in Thornton or Maitland, try our 1 Month Trial. It's $95, there's no lock-in, and our coaches will meet you where you're at.