Sometimes, it’s best to keep things simple, which means you don’t have to engage in intense training to achieve noticeable improvements. If your goal is to build and maintain strength after the age of 50, we’ve gathered some classic exercises that are more effective than CrossFit.

According to Tristan Pruzinsky, who holds a B.S. in Exercise Science and is certified as a NASM Personal Trainer and Nutrition Coach, “Through my experience working with many individuals who have left the CrossFit community, I’ve observed that the risk of developing chronic injuries from CrossFit is quite significant.” He adds, “In individuals over 50, many have unknowingly developed muscular imbalances over the years, which can arise from habits like prolonged sitting at a desk, consistently sleeping on one side, or something as simple as which pocket they keep their wallet in.”

Pruzinsky notes that high-intensity or CrossFit workouts often have a “by any means necessary” mentality to complete a session. This can result in poor technique and lack of attention to detail.

“With this mindset, muscular imbalances can worsen, followed by potential for serious injury,” Pruzinsky points out. “Addressing these imbalances is a crucial step for longevity and injury prevention.”

Below, Pruzinsky breaks down five classic exercises that may be more suitable than CrossFit to build strength after 50.

5 Classic Exercises That Build More Strength Than CrossFit

“Use a variation of each exercise that is challenging in this rep range,” Pruzinsky instructs. “Once you are able to complete the prescription with relative ease, progress the movement as if you were starting from square one.”

Pull-ups

1. Stand tall and grab onto a pull-up bar using an overhand grip, hands shoulder-distance apart.
2. Hang onto the bar with fully extended arms.
3. Pull your chest up toward the bar by bringing your elbows down and back.
4. Slowly lower back to the start position.
5. Perform 3 sets of 10 reps.

Pushups

1. Start with a high plank with your hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Perform 3 sets of 20 reps.

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Plank

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position.
6. Perform 3 sets of 60-second holds.

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Squats

1. Stand tall, feet shoulder-width apart on the floor.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 3 sets of 10 reps.

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Romanian Deadlift

1. Stand tall, feet hip-width apart, with a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand up tall.
5. Perform 3 sets of 8 reps.

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Alexa Mellardo