As you age, your metabolism naturally slows down, and muscle loss is one of the biggest reasons. Starting in your 30s, your lean muscle mass begins to decline, which can significantly impact your resting metabolic rate. But here’s the good news: Strength training is your secret weapon to reverse that trend. Not only does lifting weights help preserve and build muscle, but it also gives your metabolism a much-needed kick. Muscle is metabolically active tissue, meaning the more you have, the more calories you burn—even at rest.
Maintaining and building muscle after 50 becomes even more critical if you aim to lose fat, stay strong, and feel energized. Beyond its metabolic perks, strength training supports joint health, boosts bone density, improves balance, and can even sharpen your mental focus. The key isn’t just to move, but to move smart. Compound lifts, exercises that work multiple muscle groups at once, deliver the best bang for your buck when it comes to elevating your metabolism and preserving strength as you age.
The five moves below are the most effective strength exercises for keeping your metabolism going. Each engages large muscle groups, challenges your balance and coordination, and helps you build functional strength for daily life. We’ll also cover different variations so you can tailor them to your fitness level and keep progressing over time.
5 Strength Moves That Burn Fat After 50
Move: Squats
Squats are a full-body exercise that trains your quads, glutes, hamstrings, and core. Because they recruit some of the largest muscles in your body, they help spike your heart rate and increase calorie burn during and after your workout. Squats also mimic everyday movements like sitting and standing, making them exceptionally functional as you age.
How to do it:
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Brace your core and keep your chest tall.
- Push your hips back and bend your knees to lower your body, keeping your weight in your heels.
- Lower until your thighs are (at least) parallel to the floor, or as low as you can with good form.
- Drive through your heels to stand back up, squeezing your glutes at the top.
Recommended sets and reps: Perform 3 to 4 sets of 8 to 12 reps. Rest for 60 to 90 seconds between sets.
Best Variations: Goblet Squat, Bodyweight Box Squat, Dumbbell Front Squat, Barbell Back Squat, Bulgarian Split Squat
Move: Push Press
The push press combines a lower-body dip with an explosive upper-body press, making it a total-body strength move that also challenges coordination. It primarily works your shoulders, triceps, core, and legs. The added power element can help improve muscle fiber recruitment, which is important for maintaining strength and speed as you age.
How to do it:
- Stand tall with a dumbbell or barbell held at shoulder height.
- Dip slightly by bending your knees and hips.
- Explosively extend your legs while pressing the weight overhead.
- Lock out your elbows at the top.
- Lower the weight back to your shoulders under control.
Recommended sets and reps: Perform 3 to 4 sets of 6 to 10 reps. Rest for 60 seconds between sets.
Best Variations: Dumbbell Push Press, Barbell Push Press, Single-Arm Push Press, Kettlebell Push Press, Landmine Push Press
Move: Deadlifts
Deadlifts train your posterior chain, comprised of your glutes, hamstrings, lower back, and traps, which is critical for posture, power, and injury prevention. Because of the amount of muscle involved, they also promote a high metabolic response. Appropriately done, deadlifts help build total-body strength while improving your ability to lift, carry, and hinge efficiently in real life.
How to do it:
- Stand with your feet hip-width apart and a barbell (or dumbbells) over your midfoot.
- Hinge at your hips and slightly bend your knees to grab the weight.
- Brace your core and keep a flat back.
- Drive through your heels and extend your hips and knees to stand tall.
- Lower the weight back to the floor by hinging at the hips.
Recommended sets and reps: Perform 3 to 4 sets of 6 to 8 reps. Rest for 90 seconds between sets.
Best Variations: Dumbbell Deadlift, Romanian Deadlift, Trap Bar Deadlift (my personal favorite), Kettlebell Deadlift, Single-Leg Deadlift
Move: Lunges
Lunges challenge your balance, coordination, and unilateral strength, vital for joint health and fall prevention as you age. They target your quads, glutes, hamstrings, and calves, making them another metabolism-boosting, muscle-building move. They also increase hip stability and strengthen imbalances between sides.
How to do it:
- Stand tall with your feet hip-width apart.
- Step forward with your right foot and lower your body until both knees form 90-degree angles.
- Keep your torso upright and core engaged.
- Push through your front heel to return to the starting position.
- Repeat on the opposite leg.
Recommended sets and reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 60 seconds between sets.
Best Variations: Reverse Lunge, Walking Lunge, Lateral Lunge, Goblet Lunge, Bulgarian Split Squat
Move: Farmer’s Carry
Simple but incredibly effective, farmer’s carries help you build grip strength, shoulder stability, core control, and endurance—all of which are essential as you age. Carrying weight while walking challenges your entire body and mimics real-world strength. It’s also great for conditioning, contributing to calorie burn, and improving metabolism.
How to do it:
- Grab a pair of heavy dumbbells or kettlebells and stand tall.
- Brace your core and keep your shoulders pulled back and down.
- Walk in a straight line with slow, controlled steps.
- Keep your torso upright and avoid leaning to either side.
- Walk for a set distance or time, then rest.
Recommended sets and reps: Perform 3 to 5 rounds of 30 to 60 seconds of walking. Rest for 60 to 90 seconds between rounds.
Best Variations: Single-Arm Farmer’s Carry, Suitcase Carry, Overhead Carry, Rack Carry, Trap Bar Carry
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