If you’re over 50 and thinking about getting back into the gym, you’ve probably wondered:
“How many times a week should I work out?”
It’s a great question — and the answer depends on your goals, your lifestyle, and how you want to feel in the years ahead.
At FRVR FIT, we believe fitness after 50 isn’t about keeping up with the twenty-somethings — it’s about moving well, staying strong, and keeping your body capable for the things you love to do.
1️⃣ For general health and staying active
If your main goal is to feel good, stay mobile, and maintain your independence — 2–3 strength-based workouts per week is a great start.
That’s enough to:
✅ Build and preserve muscle
✅ Keep your bones strong
✅ Support balance, coordination, and heart health
You don’t need to crush yourself in the gym. You just need consistency and a mix of strength, cardio, and mobility work.
Then, sprinkle in daily activity — walks, yardwork, golf, time with grandkids — and you’re doing exactly what your body needs to stay strong and energetic.
2️⃣ For improving strength, energy, and body composition
If you want to lose body fat, gain strength, or boost your metabolism, you’ll need to add a bit more intention.
Here’s the truth:
If you’re only working out 2–3 times a week and not paying attention to nutrition, progress will be sloooow if at all.
But if you combine those same 2–3 workouts with:
🥦 Balanced nutrition (enough protein and whole foods)
💧 Good hydration
😴 Quality sleep and stress management
…you’ll notice big improvements in how your body looks, feels, and performs — without needing to live in the gym.
3️⃣ For faster results or performance goals
If your goals include running a 5k, hiking longer distances, or feeling like your “younger self” again, then 3–4 training sessions per week is ideal.
That doesn’t mean crushing high-intensity workouts every day — it means a smart mix of:
- Strength training for muscle and bone health
- Conditioning for endurance
- Mobility work to move freely and prevent stiffness
The key is balancing effort and recovery. You don’t have to push harder; you just have to move more intentionally.
No matter where you start, what matters most is consistency and progressing safely.
You’re never too old to get stronger — and your future self will thank you for the work you do now.
Ready to move better, feel better, and feel strong again? Reply and write "INTRO VISIT" to schedule a visit with me and explore personal training and our classes for over 50 friends.
