The popularity and success of weight-loss drugs has dramatically changed the role exercise plays in helping people maintain a healthy weight. Once considered a vital part of any weight-loss strategy, exercise has taken a back seat to drugs, whose success is the result of appetite suppression, not burning calories at the gym.

But the benefits of exercise far exceed those related to weight loss, a message the American Heart Association wants to make clear to anyone who has stopped working out while on weight-loss drugs.

“It is important to emphasize that physical activity and exercise (a planned structured, and repetitive subset of physical activity performed to maintain or improve health, fitness or both) have cardiometabolic health benefits independently of weight loss,” said the authors of a scientific statement published by the American Heart Association.

Being active improves cholesterol levels, lowers blood pressure and reduces the risk of heart disease and increases overall fitness. It’s also a boost to mental health, improving mood, sleep and lowering anxiety. But a study of 700 adults found the majority exercised less once they started on weight-loss drugs, which is why the American Heart Association is offering a reminder about the additional health benefits of exercise.

For some, the side effects of their drug regime— nausea and fatigue — can make exercise difficult, especially long or high-intensity bouts of aerobic exercise. But it doesn’t take a lot of physical activity to reap the added health benefits exercise has to offer. And once the numbers on the scale start to fall, physical activity becomes easier with less body mass to move through space.

The American Heart Association suggests following the general recommendation of 150 minutes of moderate to vigorous activity per week. But they also stress weight training be included in any regular exercise program.

When people lose large amounts of weight they lose muscle as well as fat, which has implications beyond a loss of strength. Muscle mass naturally decreases with age, so any premature decline in muscle can result in increased risk of fragility and reduced function in the last few decades of life — arguably a time when you need more, not less, strength.

Obesity experts have also suggested individuals who carry large amounts of excess weight are likely to have higher levels on fat in their muscle, which can be moderated by being active.

Admittedly, research into the long-term effects of the newest class of weight-loss drugs is scarce, so there are no firm guidelines as to the optimum volume, intensity and type of exercise it takes to maximize health benefits. But there is consensus physical activity remains an important part of any weight-loss journey.

“By leveraging the unique, multifaceted health benefits of physical activity, we can improve the likelihood of long-term success of comprehensive obesity treatment options and help reduce the prevalence of obesity and obesity-related cardiovascular outcomes,” the American Heart Association said.

Finding the right workout while getting used to how your body feels while taking weight-loss medications can take some trial and error. Moderate to high-intensity aerobic exercise may be too much on days when energy levels are low. And weight training may be intimidating if you’ve never lifted weights. But yoga or Pilates classes can keep you moving while you adjust to your new reality. And daily walks, with short bursts of speed on days when you feel like you have some gas in the tank, can get your heart rate into the training zone.

Hiring a personal trainer to help build a strength workout that can grow with you as you lose weight is a great investment. So is a smart watch that can objectively monitor your activity and help you set up daily goals to ensure you’re accumulating enough physical activity over the course of the week. If 150 minutes seems too ambitious to start, scale it back. Several studies have noted health benefits even when the number of exercise minutes per week fall below what’s recommended — especially in individuals who were inactive.

If you’ve tried and failed at establishing an exercise routine in the past, it’s time to give it another go. Losing a few pounds will add some much-needed spring to your step and provide a boost of confidence that may have been lacking in the past. Invest in new workout clothes, join the gym, try a new activity or rekindle your love of a sport or activity you once enjoyed.

Physical activity doesn’t need to be vigorous to improve health. Consistency trumps volume and intensity. And once you’ve made exercise a habit, the more confidence you’ll have in your ability to sustain the occasional vigorous workout and challenge yourself more in the weight room. Underneath those unwanted pounds is an active person just waiting to realize their full potential.

Lifting weights is about so much more than just growing seriously muscular arms—it’s also key to building functional strength that will carry you through the rest of your life.

After age 30, we begin to naturally lose muscle through a process called sarcopenia, says Nikki Ternay, CPT, a health and fitness coach and founder of MavenHeart, an empowerment program for women over 40. And for women, changing estrogen levels during perimenopause and menopause can accelerate this process, especially as you reach your 50s.

The antidote? Strength training, which can stimulate muscle growth and help maintain bone density, mobility, and overall health, says Ternay. Having muscle mass can contribute to disease prevention, too. The higher your muscle to fat mass ratio is, the less likely arthritis, diabetes, osteoporosis, high blood pressure, heart disease, and obesity are to occur, according to Ternay. Muscle burns a lot of energy and helps keep your blood sugar stable, which can even lower your chances of developing type 2 diabetes, she adds.

Building—and maintaining—muscle after 50 takes a concerted effort. But one thing is for certain: Your future self will never regret it. Here’s how to do it effectively.

How to Build Muscle After 50

Lean into lifting.

Aim to incorporate resistance training at least three days per week, focusing on key muscle groups like legs, back, and core as you build up your routine, says Ternay. Target each muscle group with at least two to three exercises per session, and for each one, perform 6 to 12 reps and 3 to 5 sets per exercise, with 60 to 90 seconds of rest between sets. (Beginners can start with fewer sets per muscle group and gradually increase over time.) Lastly, choose a weight that makes the last couple reps of each set feel challenging, but still doable with proper form.

Here’s a sample week workout plan:

• Day 1: Full-body workout (legs, back, core)
• Day 2: Rest or low-impact light movement/active recovery (think: walking, biking, swimming, or stretching)
• Day 3: Full-body workout (chest, shoulders, arms, core)
• Day 4: Rest or low-impact light movement/active recovery
• Day 5: Full-body workout (legs, back, chest, core)
• Day 6: Rest and active recovery (light movement like walking, stretching, or biking)
• Day 7: Rest

Before you start lifting weights, it’s important to learn how to perform exercises with proper form. This ensures you’re working the correct muscles and avoiding injury. If you’re new to lifting, Ternay recommends seeking guidance from a reputable trainer, in person or virtually, to make sure your technique is correct and personalize a program that is appropriate for your age and fitness level.

But learning proper form doesn’t have to feel overwhelming—start by focusing on bodyweight exercises like squats, lunges, and pushups to understand how your body moves, what feels good, and what feels challenging to you. From there, you can gradually incorporate weights and resistance exercises.

Warming up is worthwhile (and so is cooling down).

As you get older, it takes a little longer to get your muscles primed and ready for a workout. Warming up prior to a strength sesh prepares your body to do the work by increasing circulation, ultimately resulting in decreased risk of injury. Pretty good deal, huh?

The ideal time frame for a warmup is 15 to 20 minutes, performing movements that increase your heart rate at a slow and steady rate, says Ternay. Gentle walking is a great warmup choice to do anywhere, or jump on a stationary bike if you’re in the gym. Bodyweight moves like planks and squats work well for priming the body ahead of a workout, too. (Check out more great warmup exercises for any workout.)

Just like you ease into your workout, you should ease out of it as well. The cooldown allows the body to return to its regular temperature and brings the heart rate back down a little slower—a safer approach than just stopping your workout abruptly, Ternay says.

A good cooldown could include gentle stretching, light walking, or using a foam roller (or even a massage gun) to release any muscle tension. Spend 10 to 15 minutes on your cooldown to give your body time to adjust and reduce post-workout soreness.

Focusing on flexibility becomes even more important—not only for workouts but for everyday activities—as we age. Better mobility means you’ll be able to reach and bend with greater ease, with less strain and risk of injury. In your workouts, specifically, you’ll be able to get in the proper position to perform your exercises safely and for maximum benefits. Not to mention, a good base of mobility helps loading and unloading weights feel a little more manageable.

Ternay recommends picking three to five dynamic (moving) stretches and doing each one for 30 to 60 seconds, for a total of at least five minutes. Dynamic stretches like leg swings or arm circles prepare your muscles for movement by increasing mobility. Follow dynamic stretching with about 10 minutes of static stretching, such as holding a hamstring or quad stretch for 20 to 30 seconds, which helps increase flexibility and reduce tension.

Eat enough protein.

Proper nutrition is also part of an integral part of building muscle after 50. Protein helps rebuild your muscle post-workout, allowing for strength gains. Without adequate protein intake, you won’t be able to get ahead of age-related muscle loss, regardless of your workouts. Aim to get 25 to 30 grams of protein per meal, especially if you’re eating three meals a day.

Get your mind right.

Try to approach your workouts as a way to celebrate your body, not punish it. For women over 50, this mindset shift can be especially powerful. Rather than focusing on burning calories or “undoing” something you ate, view exercise as a long-term investment in your health, energy levels, and independence. “Exercising is a way of taking care of your body and giving you a better chance at a long life of living independently,” Ternay says.

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Best Muscle-Building Workouts for Women Over 50

Not sure where to start? Check out the WH+ Strong After 50 Plan, which guides you through four weeks of science-backed workouts to build full-body strength, along with nutrition tips and expert advice.

Check out the WH+ Strong after 50 workout plan

Once you’re done with that plan, here are some excellent muscle-building workouts for beginners and avid exercisers over 50 alike. These workouts build a strong foundation to support everyday activities and healthy aging, starting with bodyweight exercises and moving into more advanced moves as you progress.

The more muscle mass you have, the better you’ll feel and function, meaning greater independence in how you can move your body and live your life. Building strength helps build security for your future health, whether that means being able to travel, take care of your family, or simply move around comfortably as you age.

Find the Perfect Women’s Health Training Program for You

Nicole Clancy has been a freelance writer and Certified Fitness Trainer in Santa Barbara California since 1990. Nicole’s articles have been internationally syndicated in Vogue, Glamour and Easy Living.

Taking to X (formerly Twitter) on August 14, Dan highlighted a simple yet transformative drill, sharing: “This exercise should be mandatory for desk workers.” The culprits? Loss of ‘ankle dorsiflexion’ and restricted forward knee movement, he shared — both quietly caused by prolonged sitting.

According to him, a stiff ankle forces a domino effect of bad biomechanics across your lower body:

⦿ Heels lift off the floor when you squat.

⦿ Knees cave inward on the way down, limiting range of motion.

⦿ Lower back rounds at the bottom of a bend or squat.

⦿ Foot arch collapses just to steal a few extra degrees of movement.

⦿ Hips work overtime to cover for a joint that has quit doing its job.

“You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower,” Dan shared. Also read | Back pain from sitting all day? Physician Dr Kunal Sood explains Japanese towel method, a simple technique that can help

⦿ Place your big toe about four inches away from a wall.

⦿ Drive your knee straight forward toward the wall.

⦿ Ensure your heel stays pinned flat to the floor the entire time.

If your heel lifts off the ground before your knee touches the wall, or if your knee drifts inward to bridge the gap, your ankle dorsiflexion is restricted, Dan shared. Be sure to test both legs independently; most people display noticeably worse mobility on one side than the other, he highlighted.

⦿ Place your foot flat on a platform or the floor, positioned near a wall or stable surface.

⦿ Drive your knee as far past your toes as it will naturally go while keeping your heel firmly planted.

⦿ Slowly return to the starting position.

⦿ Perform six slow reps per side.

He highlighted that incorporating just a few sets of ankle mobilisations into your daily desk routine can relieve downstream pressure on your knees, hips, and lower back — making it a mandatory micro-workout for anyone sitting for a living.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.