Phil Evans recommends strength exercises for adults over 50

Chartered physiotherapist and Urban Body founder Phil Evans recommends targeted strength training to combat the natural loss of muscle mass that typically begins around age 30. Evans suggests that muscle tissue remains responsive to mechanical stress and nutrition well into later life, allowing older adults to increase strength and physical capacity.

To maintain mobility, balance, and joint support, Evans proposes a regimen of ten functional exercises. These include sit-to-stands (or squats), step-ups, hip hinges (or deadlifts), press-ups, rows, and overhead presses. These movements are designed to translate into daily activities such as climbing stairs or carrying groceries.

For most adults over 50, Evans advises two to three strength sessions per week. This frequency provides sufficient stimulus for muscle adaptation while allowing necessary time for recovery and rebuilding.