After 50, our bodies start losing muscle mass through a process called sarcopenia, which slows down metabolism, makes fat easier to gain, and increases the risk of injury. Many assume cardio is the best way to keep weight off, but strength training can be just as effective, and often more sustainable.
Research shows that resistance training not only burns calories but also preserves lean muscle, supports joint health, and strengthens bones. Compound exercises, which work several muscle groups at once, are especially valuable because they maximize effort in less time. Here, we’ll cover five compound movements that help burn fat and build strength well into your 50s and beyond.
The best compound moves to stay strong after 50
Adding these exercises to your weekly routine builds muscle and keeps your metabolism active. They also improve balance, mobility, and everyday function, which becomes more important as you age.
1. Deadlift
The deadlift is a powerhouse move for the posterior chain, targeting the glutes, hamstrings, and lower back while engaging the core. Using dumbbells or a barbell, the movement involves hinging at the hips, lowering the weight along your legs, and then driving through the heels to stand tall.
Done correctly, it improves posture and protects against lower back pain. It’s also one of the best calorie-burning strength exercises because it works so many large muscles at once.
2. Push-up
Push-ups strengthen the chest, shoulders, triceps, and core, and require no equipment. Starting in a plank, you lower your body in one straight line before pressing back up. You can make it more accessible by dropping to the knees if you’re a beginner. For older adults, they also improve upper-body endurance needed for daily tasks like lifting groceries or pushing heavy doors.
3. Row
Rows target the back muscles, including the lats and rhomboids, and also work the biceps and core. Performed with dumbbells or resistance bands, the movement requires hinging forward at the hips and pulling the weights toward the torso. Strengthening the back is vital after 50, as it counteracts the rounded posture that often comes with age and prolonged sitting. Rows also reduce the risk of shoulder and neck pain.
4. Squat
The squat remains one of the most functional exercises because it mirrors movements you do daily, like sitting and standing. By working the quadriceps, glutes, and calves, they build lower-body strength and improve mobility. Holding weights at the chest or shoulders increases intensity, but even bodyweight squats are effective. Strong legs are key to maintaining independence, reducing fall risk, and supporting balance.
5. Bench press
The bench press develops strength in the chest, shoulders, and triceps. Using dumbbells or a barbell, you press weights overhead while lying flat on a bench. This move enhances pushing strength, which translates into everyday activities like lifting heavy objects. For those over 50, it helps counter age-related muscle decline in the upper body and supports bone density, particularly in the arms and shoulders.
These compound movements offer a well-rounded approach to burning fat, maintaining muscle, and staying functional after 50. They can be performed at home with minimal equipment or in the gym with heavier weights. The key is consistency and gradual progression, whether that’s adding resistance, increasing reps, or improving form.
