Personal training for over 50s in ChiswickGet stronger in your 50s, 60s and beyond
From your 40s onwards, muscle and bone get harder to hold on to. The good news is that they respond to strength training at any age. I coach people over 50 one to one at West 4 Gym in Chiswick, starting from wherever you are now.
Tom TimneyPersonal trainer at West 4 Gym, Chiswick. 3 minute read
Why strength training matters more with age
We all lose muscle as we get older if we don’t do anything about it. Over time that shows up as getting tired more easily, finding the stairs harder, and feeling less steady on your feet.
Lifting weights is the most effective way to slow that down and win some of it back. It also loads your bones, which is one of the best things you can do for them, and it makes everyday life easier: carrying shopping, playing with grandchildren, getting up off the floor.
How I coach clients over 50
The principles are the same as for anyone. The difference is in how carefully we start and how we progress.
We start with an assessment
Your first session looks at how you squat, hinge, press and pull with little or no weight, so I can see what your joints are happy with and where we need to build up.
Old injuries are planned around
Stiff shoulders, cranky knees and sore backs are common. We work around them and, where we can, strengthen the area so it bothers you less.
Progress is steady
The weight goes up in small steps, when your technique is ready. You’ll be surprised how strong you can get.
Balance and mobility are built in
Single leg work, carries and mobility drills go into every programme, because staying steady on your feet matters as much as raw strength.
Strength training through the menopause
The drop in oestrogen around the menopause speeds up the loss of muscle and bone, and lots of women notice their body changing even though nothing else has.
Lifting weights is one of the most useful things you can do through this stage. We train for strength, keep protein high, and build a routine that fits around energy levels that can change from week to week.
Tom has been amazing. Incredibly supportive and great at guiding me from being a reluctant novice to starting to feel that I have got this. He has a superb understanding of how the body moves, the aging process and the nutrition required to support all of this.
Susan P., client, Chiswick
Common questions
Am I too old to start lifting weights?
No. People build strength and muscle well into their 70s and 80s. We simply start from where you are and progress at a pace your body is happy with.
I’ve never been to a gym. Is that a problem?
Not at all. West 4 is a small, quiet gym, and I’ll teach you every exercise from the start. Plenty of my clients started as complete beginners.
I have a health condition or an old injury. Can I still train?
Usually, yes. I’ll ask about your health before we start, and if anything needs checking we’ll speak to your GP or physio first.
How often should I train?
Two sessions a week is a great place to start. Many clients add a third session on their own once they’re confident.
Will lifting weights make me bulky?
No. Building noticeable size takes years of very specific training and eating. What you’ll notice is feeling firmer, stronger and more capable.