Strength training over 50, 70 and 90

Why does strength matter more after 50?

Muscle is what keeps you independent. It carries groceries, gets you up off the floor, steadies you on uneven ground and protects your joints. Sarcopenia, the gradual loss of muscle mass and strength with age, chips away at all of that unless you train against it.

The Centers for Disease Control and Prevention recommends that adults 65 and older get at least 2 days a week of muscle-strengthening activities (CDC, opens in a new tab), plus at least 150 minutes of moderate aerobic activity and regular balance work. Most people know they should. The hard part is doing it safely, consistently and correctly.

My husband and I, being newly retired, planned to take care of our home and lawn needs ourselves. We were excited about all the time and freedom we would have in this new era of our lives. Of course, it did not take long for us to realize our physical limits and have to put up with stiff joints and soreness. We found All Points, Tim turned out to be the answer to our needs. By working with Tim regularly, we have not had injury. Because we are more fit, we feel good and can do pretty much anything we want to do, within reason. My husband read an article that said people in nursing homes and other residential facilities would not be there if they had maintained physical strength. I believe this.

How is training with Tim different from joining a gym?

A big-box gym hands you a membership card. At All Points you get personal training with a master trainer who has 50 years of experience and still trains himself at 66. You come in by appointment to his private gym, and he walks you through every step.

• Built around your body. Your program starts with an injury review and strength and flexibility assessments, not a template.
• Form first. Tim watches your form closely and corrects it, to help you get stronger while protecting your joints.
• You learn the why. He explains what each exercise does and why it's in your program.
• No crowds and no pressure. No waiting for machines and no audience.

I have lifted weights all my life, but kept injuring my right shoulder, requiring me to take months off my training at a time. As I aged, I was using lighter and lighter weights to protect my shoulder. I'm 77 years old and noticed sarcopenia was setting in, and my wife began to get concerned. In my prime, I was muscular, 175 pounds at 5'8". A couple of years ago, I was down to 130 pounds, even though I was going to the gym three times per week. I never considered hiring a personal trainer, as I didn't believe they knew any more than I did. Then a friend told me about Tim Underwood and strongly recommended I talk to him. He explained how people develop bad habits lifting weights that eventually lead to injury. I'd need to unlearn and be trained on the proper way to lift. I decided to give him a try.

After 12 workouts, I noticed a difference. I was lifting heavier weights than usual with no shoulder pain. Tim was watching me closely and kept showing me again and again what I was doing wrong and how to do it right. It finally sunk in. I see and feel the difference. My legs are stronger, which has helped my balance. My pectoral muscles are starting to fill out, making me feel more masculine. My biceps are larger. I look younger and walk with more confidence. I highly recommend Tim if you are interested in reversing the aging process.

What results do clients over 50 report?

Every client is different, and results depend on the work you put in. Here's what some of Tim's clients over 50 have said, in their own words:

• Doug W., 69: went from taking stairs one step at a time to climbing them “effortlessly,” and says he feels 15 years younger.
• Dan S., 77: after 12 workouts, was lifting heavier than usual “with no shoulder pain,” with stronger legs that helped his balance.
• Deborah S., 72: has trained at All Points for 12 years and says her program “exceeds my expectations each year.”
• Arden H., 93: a retired judge who trained with Tim for 15 years and could lift 200 pounds 10 times.

What does the first month look like?

1. Free consultation. You and Tim talk through your goals, history, medications you want him to know about, and any old injuries.
2. Evaluation. In Fit 4 Life, Tim measures your baseline: strength, flexibility, body composition and fitness history.
3. Learning the movements. The first sessions are about doing each exercise correctly, at a weight that's right for you.
4. Building up. As your form locks in, Tim adds load and challenge, checking in weekly on your progress.

All Points Fitness provides training, not medical care. If you have a heart condition, recent surgery or another health concern, get your doctor's OK before you start, and bring any restrictions to your consultation.

Common questions from adults over 50

Source: Centers for Disease Control and Prevention, “Physical Activity Guidelines for Older Adults” (last reviewed December 4, 2025).