If you ask a bodybuilder how much you should lift, they’ll give you one answer. Ask a powerlifter, and you’ll get another. But for the men over 50 I train, the answer isn’t about hitting a random number on a bench press—it’s about functional strength and real-life utility.
The real answer isn’t straightforward, but it comes down to this: You need to be strong enough to handle your life without your body breaking down.
Training for Transferable Skills
At 50+ Fitness for Men, we focus on training that translates to the world outside the gym. We call these “transferable skills.” You aren’t just lifting weights; you are training your body to:
Protect Your Lower Back: Having the core stability and leg power to move a heavy bed or a piece of furniture safely.
Maintain Overhead Stability: Having the ability to extend your arms in a stable, consistent way to take awkward objects off a high shelf.
Handle Constant Movement: It’s not just about one heavy lift; you need the muscular endurance to lift multiple heavy boxes off the floor during a move or a day of DIY.
The Realistic Numbers: What Should You Be Lifting?
In your daily life, it’s unlikely you’ll be tossing 50kg over your head. Most “awkward” household objects fall into the 10kg to 20kg range. However, to make those real-life tasks feel easy, your strength training needs to push beyond that baseline.
Based on our experience, to create a solid strength base that protects your joints and keeps you mobile, you should aim for:
Dumbbell Work: Training with a minimum of 10kg–20kg dumbbells.
Barbell Work: Loading the barbell to at least 50kg+ for compound movements like squats or deadlifts.
By training slightly heavier than your “daily life” requirements, you create a safety buffer that prevents injury.
Using Periodisation to Build Longevity
To stay strong throughout the year without burning out, you need to mix up your sets and reps. I recommend using periodisation—a structured way of cycling your training intensity:
Endurance Phase: Start with 3 sets of 12 or 3 sets of 10. This builds the work capacity your muscles need for repetitive tasks.
Strength Phase: Move into heavier, lower-rep sets like 5×5 or 3×3. This is where we build the raw power that keeps your bones dense and your metabolism high.
Accountability and Results
Whether you are doing in-home personal training or following my online fitness programs, tracking these numbers is vital. You can’t manage what you don’t measure. If you want to stay capable and independent well into your 70s and 80s, you need to start building that foundation today.
Are you ready to build a body that’s “fit for purpose”? Visit 50+ Fitness for Men to see how my hybrid training can help you, or join the conversation with other guys in our Facebook Group.