If you’re over 50 and ready to take control of your health, there’s no better place to start than with strength training. But before you pick up a kettlebell or step into the gym, there’s one thing you need to know: preparation is everything—especially when dealing with age-related changes like osteopenia, osteoporosis, joint replacements, or a history of injury.

At Adaptive Strength in Booragoon, we specialise in helping people just like you begin training safely, confidently, and with a clear plan. That’s why we’ve developed a structured onboarding process that ensures you’re not just jumping into exercise blindly—but building from a strong and stable foundation.

Here’s your Pre-Strength Training Checklist—a step-by-step guide for starting strong and safe in your 50s and beyond.

Why Preparation Matters More After 50

The body changes with age—there’s no denying it. But that doesn’t mean you’re fragile. What it does mean is that smart, intentional training is non-negotiable.

Conditions like osteopenia and osteoporosis affect bone density, increasing the risk of fractures. Muscle mass also naturally declines with age (a condition known as sarcopenia), making balance, coordination, and strength more difficult if left unaddressed.

This doesn’t mean you should avoid exercise. Quite the opposite: strength training is one of the most powerful tools to combat these changes. But it must be approached with care.

That’s why our team in Booragoon has created a proven, evidence-informed checklist to ensure your body is truly ready for what’s to come—maximising benefits and reducing any potential risk.

Step 1: Get Assessed by an Exercise Physiologist or Strength Coach Physiotherapist

Before you begin any training program, it’s essential to work with a qualified professional who understands how to assess your health, injury history, and physical capabilities.

At Adaptive Strength, our onboarding begins with an in-depth assessment from an Exercise Physiologist or Strength Coach Physiotherapist—not a generic gym trainer.

They’ll look at:

• Your medical history (including bone density, joint replacements, or chronic conditions)
• Any past or current injuries or surgeries
• Existing movement limitations or pain
• Cardiovascular risks, including high blood pressure or heart conditions

This allows us to tailor your program from day one. We’ll also address important safety considerations—like breathing technique if you’ve had heart issues, or how to modify exercises for those with hip or knee replacements.

This step ensures you’re not just “cleared” for exercise—you’re set up for success.

Step 2: Know Your Body – Get a Movement Screen

Once you’ve been assessed, the next step is to understand how your body moves right now. That’s where the Movement Screen comes in.

This isn’t a workout—it’s a smart way to identify which exercises your body is currently ready for, and which ones need adjustments or progressions.

We focus on:

🔹 Shoulder Mobility

Limited shoulder range can impact exercises like overhead pressing or rows. We test to ensure those movements are safe and effective.

🔹 Hip Mobility

Hip range of motion is key for exercises like deadlifts, squats, and lunges. If your hips are tight—or if you’ve had a joint replacement—we use platforms or elevations to make movements safe and accessible.

We also check your ability to maintain a neutral spine during movement, which is critical for avoiding strain on the lower back.

The Movement Screen helps us build a program that meets you where you are today—and gets you moving safely toward your goals.

Step 3: Build the Foundation — Prep Drills

Before you do your first squat, lift, or press, we take you through our Prep Drill series. These are essential for:

• Waking up underused muscles
• Improving mobility
• Teaching your brain and body to move in sync
• Creating safe movement habits that last

Here’s what we focus on:

• Neutral Spine Awareness
• Hip Hinge Patterning
• Hip Flexor Stretch
• T-Spine Rotation
• Seated Push/Pull

These may look simple—but mastering them is the key to staying injury-free as you progress into full strength training.

Step 4: Respect the Power of Form

Once you’ve completed the prep drills, the next focus is form. At Adaptive Strength, we don’t rush you into workouts. We slow things down to make sure your form is spot-on.

Whether it’s a kettlebell deadlift, squat, or press—the way you move matters more than how much you lift. That’s especially true for clients with osteoporosis or previous joint injuries.

Our motto: Quality before quantity.

And if that means you spend an entire session on one foundational movement? That’s progress. We’re here for long-term results—not short-term thrills.

Step 5: Trust the Experts at Adaptive Strength

One of the things that sets us apart here in Booragoon is our team. Your training isn’t supervised by random instructors or part-time fitness coaches. At Adaptive Strength, our staff includes Physiotherapists and Exercise Physiologists who understand your medical history, your movement needs, and your goals.

We’ve worked with hundreds of people over 50—many with complex health concerns—and have safely guided them through strength training transformations.

You’ll be coached every step of the way, with eyes on your form, regular check-ins, and a clear plan forward.

Strong Starts Begin Here — In Booragoon

If you live in Booragoon, Melville, Myaree, or surrounding suburbs, and you’re over 50, this is your invitation to begin your strength journey the right way.

Our onboarding process is about more than just safety—it’s about empowerment. It helps you feel confident in your body, your movements, and your ability to progress.

Whether you’re dealing with osteopenia, osteoporosis, joint replacements, or just want to move better and feel stronger, we’re here to support you.

Start Strong, Start Safe, Start Today

You’re never too old—and it’s never too late—to get strong. But how you start makes all the difference.

At Adaptive Strength in Booragoon, we’ve developed a structured, medically-aware, and movement-smart pathway to help you build strength safely and confidently. From your initial assessment to the last prep drill, we’ll walk beside you to ensure you feel capable and supported every step of the way.

Book your first assessment or a discovery call today and take the first step toward strength, independence, and vitality.

Let’s build your strength—safely, smartly, and for life.