It is not too late to get stronger. It is the best time.

People over 50 often tell me walking is enough exercise for their age. Walking is excellent, and you should keep doing it. But walking does not keep your muscles strong. From middle age onwards, adults slowly lose muscle and strength every decade unless they train for it, and that loss is what makes stairs harder, balance shakier and falls more dangerous.

What strength training does after 50

• •Keeps muscle, so everyday tasks stay easy.
• •Helps bones stay strong, which matters for women after menopause especially.
• •Improves balance, which lowers the risk of falls.
• •Helps blood sugar, because muscle uses glucose. Useful if you have been told your sugar is borderline.
• •Makes joints feel better for many people, because stronger muscles support them.

A simple beginner routine

Do this two or three times a week, on non-consecutive days. Start with 1 set of 8 to 12 slow, controlled reps of each, and build to 2 or 3 sets over a month.

• •Sit to stand: stand up from a chair and sit back down slowly, without using your hands if you can.
• •Wall push-ups: hands on the wall at shoulder height, lower your chest towards it and push back.
• •Band or bottle rows: pull a resistance band or two water bottles towards your ribs, squeezing your shoulder blades.
• •Glute bridges: lie on your back, knees bent, and lift your hips.
• •Step-ups: step up onto the bottom stair, holding the railing, and step down slowly.
• •Standing balance: stand on one foot near a wall or counter for 20 to 30 seconds each side.

How to progress safely

Increase one thing at a time: a few more reps, then a second set, then a slightly heavier weight. Mild muscle soreness for a day or two is normal. Sharp pain, pain in a joint, chest pain or dizziness is not, so stop and get it checked. Breathe out as you push or lift, and never hold your breath.

Eat for the muscle you are building

Older adults generally need more protein, not less, to hold on to muscle, and many eat very little at breakfast and lunch. Spread it through the day: curd, paneer, dal, chana, soya, milk, eggs, fish or chicken. Soft, easy options like moong dal spinach soup and protein phirni help if chewing or appetite is a problem. If you have kidney disease, ask your doctor how much protein is right for you.

Give it eight weeks. Most people notice that stairs, getting up from the floor and carrying bags feel easier long before the mirror changes. That is the point.