Just as aerobic exercise is crucial to your cardiovascular fitness, strength training is the key to muscle strength and balance. Here are just a few ways that regular strength training can benefit you as you head into your 50s and beyond:
For general fitness, a good balance of cardio and strength training might include three to four days a week focusing on cardiovascular activity (20 to 40 minutes each session), and two days focusing on strength training (including exercises for all muscle groups).
An advanced program might include four to six days of cardiovascular training (focusing on intensity vs. time on alternating days) and four days of strength training using a split routine (focusing on different muscles groups on alternating days).
One way to structure a balanced and beneficial program is to follow the FITT principle: