3 Mistakes People Over 50 Make With Exercise (and How to Avoid Them to Stay Strong)
When I turned 50, I thought I knew exactly how to take care of my body. I was a lifelong mover — yoga, walking, occasional runs — but I hit a wall. I started noticing more aches, slower recovery, and days when my energy just wasn’t there. What I eventually realized was that I was still exercising like my 30-year-old self.
Over time (and through a lot of trial, error, and research), I learned that staying strong and vibrant after 50 isn’t about doing more. It’s about doing what’s right for your changing body. Let’s look at three of the biggest mistakes people over 50 make with exercise — and what science says about how to fix them.
Mistake #1: Thinking More Is Better
We’ve been conditioned to believe that working out harder equals better results. But once you hit midlife, recovery becomes just as important as the workout itself. Overdoing it can cause inflammation, stress your joints, and lead to burnout.
What the research says:
A study published in Frontiers in Physiology (2019) found that overtraining can lead to chronic inflammation, hormonal imbalance, and decreased performance — all of which can make you feel more tired and sore, not stronger.
Better approach:
Focus on quality over quantity. Schedule rest days, walk outdoors, practice gentle yoga, and honor your body’s cues. Strength and stamina build when your body has time to repair.
Mistake #2: Ignoring Strength Training
Many of us grew up thinking cardio was king — but muscle is your secret weapon for aging well. After 50, muscle mass naturally declines (a process called sarcopenia), which can lead to fatigue, weight gain, and balance issues. Strength training helps slow, and even reverse, that process.
What the research says:
A 2023 meta-analysis in the British Journal of Sports Medicine found that resistance training can reduce all-cause mortality by up to 20%. Another study in Osteoporosis International (2018) showed that postmenopausal women who did regular strength training significantly improved bone density, protecting against fractures.
Better approach:
Incorporate 2–3 days of strength work each week — weights, resistance bands, or body weight exercises all count. Yoga poses like plank, warrior, and chair are incredible for building functional strength, especially when practiced consistently.
Mistake #3: Skipping Mobility and Recovery Work
When you’re focused on staying active, it’s easy to skip stretching or mobility work. But this is exactly what keeps your joints flexible, your posture upright, and your body pain-free.
What the research says:
Studies in the Journal of Bodywork and Movement Therapies (2021) found that mobility practices like yoga and tai chi improve flexibility, reduce stiffness, and enhance overall physical performance in older adults. And a Harvard Health report (2020) confirmed that balance and flexibility training lower fall risk and improve independence — two key pillars of aging well.
Better approach:
Add a short yoga or mobility session to your morning or evening routine. Even 10–15 minutes of mindful stretching can help your joints feel open, your breath feel deeper, and your mind feel calmer.
The takeaway
Your body doesn’t need punishment — it needs partnership.
By training smarter, lifting with purpose, and giving yourself permission to rest, you’ll feel stronger, steadier, and more alive through every decade.
If you’re ready to move smarter and feel stronger, it’s time to give your body the care it deserves.
Head to my Wellness Programs page to find the right fit—whether you want a gentle reset, a deeper coaching experience, or yoga-based strength and mobility support.
Prefer to start right this moment? Download my free 7-Day Mindful Midlife Reset — it’s packed with simple practices for movement, mindset, and meals to help you feel like yourself again.
Because aging well isn’t about slowing down — it’s about showing up differently.
