Over 50 in the Outdoors

Andrea Hamilton
Oct 30
2 min read

Your Strongest Season Yet: 5 Ways to Stay Strong, Capable & Wild After 50.

October 25, 2025

Breakout Session Leader: Heather Yancey

(Scroll down for Heather's PDF)

Strength is freedom. When we train for it, we stay wild and capable for decades to come!

1. Midlife is your STRENGTH SEASON

Menopause shifts your physiology but that makes strength training more essential, not less.
Strong muscles protect joints, bones and balance for hiking, paddling, skiing, climbing and everyday adventure.
Strength is the new endurance. Cardio alone doesn’t keep us adventure ready- strength does.
Stronger muscles = stronger bones, better balance and more confidence on uneven terrain.

What to do? Focus on “adventure muscles”

Glutes for hills and power
Core for stability and posture
Grip strength for trekking poles, kayaking or simply confidence

You can’t have endurance without strength- your muscles are your engine!

2. TRAIN for terrain

Strength + stability = few injuries and more confidence
Focus on hips, glutes and core

What to do? Depends on sport but some examples:

Plyometrics for rocky trails
Squats and lunges for climbing
Eccentric and isometric exercises for descents

3. ALIGN for PERFORMANCE

The missing link between strength and performance
When joints are stacked properly (ankle-hip-shoulder-ear), energy flows efficiently, you move better and prevent injuries
Postural imbalances steal strength and endurance

What can you do? Stand with more weight on the heels, shoulders up-back-and down, pull chin in (think true north!) Or grab the free AlignSmart routine in the QR code.

If your house is built on a crooked foundation, even the best furniture won’t sit right!

4. RECOVER like an ATHLETE

Sleep, nutrition, hydration, and mobility are recovery keys
Rebuild muscle and regulate cortisol with your sleep, hydration and protein intake

What can you do? Build a “recovery toolkit”: walking, stretching, contrast showers, breathwork, and down-regulation techniques. Practice resting not just because you’re tired- you’re resting because you’re training for longevity.

This is a MINDSET RESET.