Strength training and nutrition key to fitness after 50

Experts and fitness advocates emphasize the importance of strength training and consistent habits for maintaining health and physical form after age 50.

Jessica Pazos, 52, attributes her fitness to maintaining sustainable daily habits rather than restrictive dieting. Her approach includes prioritizing protein in every meal to support muscle repair and satiety, which is essential when combined with regular strength training.

Trainer Javier Muñoz Bonet notes that during menopause, women experience accelerated loss of muscle and bone mass. He recommends strength training—such as lifting weights, using resistance bands, or bodyweight exercises—as a primary tool to slow this process and improve long-term quality of life. While cardiovascular exercise like walking is beneficial, strength training is considered a critical investment for longevity and physical strength in this life stage.