Strength After 50: Building What Will Carry Me

There was a time I thought strength was proven by how much I could push through. If I could keep going—keep serving, keep showing up, keep smiling—then I must be strong.  But after 50, I’ve learned something gentle and honest: strength isn’t just what you can carry… it’s what you can carry without breaking down.

Lately, I’ve been paying attention to the small moments. The ones nobody claps for. Carrying groceries in from the car. Going up the stairs with a laundry basket. Getting up from the floor without making a sound like my knees are negotiating a contract. Standing in the kitchen a little longer than usual and realizing my back is asking for support.  And it hit me one day—not with fear, but with clarity: I don’t want to just live longer. I want to live stronger.

 I’m not done. I still have assignments. I still have people to love, places to go, prayers to pray, and purpose to walk out. And I need a body that can partner with my calling. The Wellness Truth is:  Strength after 50 is not about becoming someone else. It’s about becoming more secure in who you already are. It’s not about chasing a look—it’s about building a life that feels steady. Stronger legs mean better balance. Stronger muscles mean more support for joints. Strength means confidence when you travel, when you serve, when you’re on your feet, when you’re living. In my spirit, it means this: God isn’t asking me to “power through” this season—He’s inviting me to steward it.

I think about a house. You can decorate it beautifully—fresh paint, clean floors, pretty pillows—but if the frame is weak, the first hard wind will tell the truth. That’s what strength training feels like to me now.   It's  about reinforcing the Frame.  It’s not flashy. It’s quiet work. It’s reinforcing the frame so I can stand strong when life gets windy. And let’s be real—life doesn’t stop being windy just because we’re older.

Strength is the frame that lets me keep showing up.

My Simple Strength Routine  is 15–20 Minutes a day. I’m learning to keep it doable—because consistency is where the change lives.

I aim for 3–5 days a week, and I remind myself: Something is always better than nothing.

Warm-up (2–3 minutes):

• March in place

• Shoulder rolls

• Gentle hip circles

Then I do this circuit (repeat 3 rounds):

1. Sit-to-Stand (chair) — 10 reps
   This one is real-life strength. Getting up with ease matters.

2. Wall Push-Ups — 10–12 reps
   For posture and upper-body support.

3. Calf Raises — 12–15 reps
   For ankles and balance.

4. Glute Bridges (bed or floor) — 10–12 reps
   For hips and lower back support.

5. Standing Side Leg Lifts — 10 each side
   For hip stability.

6. Farmer Carry (water bottles or light weights) — 30 seconds
   This is “carrying life” strength—core and grip.

Cool Down (2 minutes):

• Slow breathing

• Gentle stretch (calves, hamstrings, shoulders)

What has my body been trying to tell me lately?  Where do I want to feel stronger—stairs, balance, endurance, confidence?  What is one small routine I can commit to for the next 7 days?  How might caring for my strength be part of honoring God with my temple?

Prayer

Lord, thank You for carrying me through every season. Thank You that You don’t abandon me as I age—you sustain me, bear me, and deliver me. Help me honor the body You’ve given me. Teach me discipline without shame and progress without pressure. Strengthen my bones, my muscles, and my balance. Restore what feels weak. Build me up so I can walk in freedom, serve with joy, and move with confidence. Let this journey be worship—one faithful step, one steady breath, one strengthened day at a time.

In Jesus’ name, Amen.