There's a point in life when your 401(k) balance stops being just a number on a statement and becomes something you actually think about. For most people, that moment arrives somewhere in their 50s, when retirement shifts from abstract to uncomfortably concrete.
According to data from Empower, the average 401(k) balance for people in their 50s sits at $635,320. That sounds pretty good until you look at the median balance of $253,454. The median tells a more honest story because it isn't inflated by a handful of people with seven-figure accounts. It shows what the typical person in this age group has actually managed to save.
Why the Catch-Up Years Matter
People in their 50s have a meaningful advantage when it comes to retirement saving. For 2026, the employee contribution limit for 401(k) plans is $24,500. But once you hit age 50, you can tack on an additional $8,000 as a catch-up contribution. That brings the total possible contribution to $32,500 per year. Workers between ages 60 and 63 can push even further if their plan allows it, adding up to $11,250 in catch-up contributions instead.
If you're measuring your progress against the average balance, you might think you're doing just fine. But the median paints a different picture. A lot of people are falling well short of that average, and when you consider actual retirement expenses, the median becomes the number that really matters.
The average U.S. household spends more than $78,000 a year, according to recent Bureau of Labor Statistics data. A 401(k) balance of $253,454 wouldn't last long at that burn rate without other income sources. That's the reality for many people in their 50s who haven't been able to save aggressively.
What Can You Do If You're Behind?
So what are your options if you're below the median or just feel like you're not where you should be?
For higher earners who are already maxing out their annual contribution limits, some 401(k) plans offer something called the mega backdoor Roth. This strategy allows you to make extra after-tax contributions that can be rolled into a Roth account for tax-free growth. Not every plan supports it, but if yours does, it lets you stash away thousands more each year beyond the $32,500 limit. It's one of the few legal ways to sidestep Roth IRA income caps and shield more money from future taxes.
Think beyond just your 401(k). Some retirement investors are diversifying through fractional real estate investments on platforms like Arrived, building passive income from rental properties with as little as $100. That kind of diversification creates a secondary income stream that doesn't rely entirely on stock market performance.
Be honest about Social Security. Benefits remain part of most retirement plans, but counting on them alone probably won't cut it given rising costs and potential future adjustments to the program. Delaying when you start taking Social Security can increase your monthly benefit, but that strategy only works if you can afford to wait.