When guys reach the age of 50, their bodies face new difficulties. Less muscle bulk, a slower metabolism, less flexible joints, and lower testosterone levels are all signs of getting older. These changes affect everything, from how much energy you have to how well your daily life works.
But here’s the good news: guys over 50 can get stronger, move around better, and enjoy life more if they follow the right exercise plan. The important thing is to pick moves that are challenging but also take into account how your body is changing.
“As we get older, functional movement is very important. Keep moving around and keep doing power training several times a week. That’s the best advice I can give guys over 50. Nico Gonzalez, Balanced Body Educator and Global Movement Trainer & Educator, says, “Like a car, we want to warm up the body thoroughly the older it gets.” Gonzalez is qualified by ACE (the American Council on Exercise) in personal training and by NCPT in Pilates.
Building a Complete Fitness Strategy After 50
We asked two fitness trainers for their tips for this piece. Functional movement exercises from Nico Gonzalez are included, as well as standard strength training tips from Tyler Read, who is a certified personal trainer and the founder of PTPioneer.
“A well-rounded fitness routine for people over 50 should focus on getting stronger, staying flexible, improving balance, and taking care of joints while lowering the risk of injury.” “When combined with good nutrition and enough rest, these exercises become powerful ways to fight the aging process,” says Read.
“Before starting a new exercise plan, it’s always a good idea to talk to a certified fitness or medical professional to find out what moves are safe for you to do at your age and stage of life.” He also says, “Exercising shouldn’t hurt, so if you feel any kind of pain, you should stop right away and talk to a professional about it again.”
Read on to find out the best workouts for guys over 50 to stay in shape. Once or twice a week, do three sets of eight to twelve reps of each activity.
1. Flat Back Bridge
Gonzalez says, “The flat back bridge is a great exercise that works the glutes, hamstrings, and core while also making the spine more stable.” Start by lying on your back with your legs bent and your feet flat on the mat, hip-width apart. Place your arms next to your body with the hands facing down.
Hold your back straight so that your lower back stays naturally curved while it stays on the mat. Then, bring your belly toward your spine to work your abs. To get ready, take a deep breath in. Then, let out a breath and press through your feet and lift your hips until your body is in a straight line from your shoulders to your knees.
Instead of arching your back, keep it flat by pulling your shoulders in and keeping your hips stable. As you lower, take another deep breath in and move your back down one vertebra at a time until your hips rest on the floor.
2. BOSU Dead Bug to Stand
Gonzalez says, “The BOSU dead bug is a great way to improve core stability and coordination.” Put the dome side of the BOSU trainer up and lie down on it so your head and shoulders are supported. Your feet should be flat on the floor, hip-width apart. As if you were sitting at a table, bend your knees 90 degrees and keep your shins flat on the ground.
Reach both arms straight up toward the sky, locking your elbows. Hold your core tight to keep your lower back flat on the BOSU. Then, slowly lower your left leg and right arm toward the floor. Go back to the beginning and do it again with the other arm.
Rock forward into a deep squat, stand up, then squat back down and roll onto your low back to start the next set. The stand-to-squat part works the hamstrings, hips, and quads, and the balance part works the rectus abdominis, obliques, and transverse abdominis. Gonzalez loves this move because of these benefits.
3. Core Leg Lifts Side to Side
Begin by sitting on the floor with your back slightly arched and your hands behind you for support. As high as you can reach, lift both legs straight up and keep them together. While keeping your upper body still, lower your legs to the right, then bring them back to the middle, and then lower them to the left.
Do this 10 times on each side. The upper body has to stay still while the lower body moves. This works the arms, deltoids, hip flexors, and the whole abdominal wall, which includes the rectus abdominis, obliques, and transverse abdominis.
4. Twisted Knee Hovers
Get down on all fours with your knees under your hips and your hands under your shoulders. To work your core, keep your back straight and lift your knees just off the floor. While keeping that hover, twist your hips and knees to the right, then back to the center. Do this 10 times, then twist to the left and back again. For an extra challenge, lift one arm up toward the ceiling while you twist. This move makes your core stronger and helps you control your shoulders and hips.
“Any exercise that entails hovering and descending to the ground is beneficial for the entire body, as it engages the pectorals, deltoids, serratus, abs, rectus abdominals, internal/external obliques, and traverse abdominals.”
5. Squats
“I tell almost all of my clients who can do them to do squats.” Also, you don’t need to use a hammer. Pick a way to do squats that is hard but still doable. “This can mean doing box squats with just your body weight, doing goblet squats with a kettlebell, or doing barbell squats with more weight,” says Read.
“Aim to maintain your knees in alignment with your toes, prevent your torso from falling forward, and ensure that your thighs are parallel to the floor, regardless of the squat variation you select.”
6. Pull-ups
For general health and day-to-day strength, it’s important to keep your upper body strong and your shoulder range of motion intact. Select pull-ups with an overhand, neutral, or backward grip. Read says, “If you can’t do pull-ups with your own body weight, you can do negative pull-ups by jumping to the top of the bar and slowly lowering yourself.”
7. Pushups
“There are many good reasons to do push-ups. To begin, they work your chest and arm muscles in a way that is organized and useful”. Secondly, you get extra core training from the exercise because you have to keep your core strong so your hips don’t fall to the ground,” says Read.
The pushups will be easy if you put your hands on something higher. On the other hand, you can make it harder by moving your hands closer together or raising your feet.
8. Deadlift
“If you want to stay fit, you have to do some kind of deadlift.” People like both standard heavy deadlifts and Romanian deadlifts. “Dumbbells or kettlebells can also be used as resistance,” says Read.
“Begin with your chest 40 to 45 degrees off the floor and your knees and hips bent. This is the standard deadlift position.” Lift the weight until your hips and knees are locked out. Step through the floor with both feet.
To do Romanian deadlifts, bend your knees a little at first, then turn forward at the waist to reach the bar. Common deadlifts put more stress on the quads, while Romanian versions put more stress on the hamstrings and hips.
9. Overhead Press
“Overhead pushing is an important way to keep your upper body strong and flexible.” You need to be able to reach up and use some force for everything from getting tools to screwing in light bulbs,” says Read.
When you do an overhead press, you can use barbells, dumbbells, or kettlebells. Do not shrug your shoulders when you press, and always press the weight all the way to the floor.
10. Rows
When you do rows, you pull your body across the floor, which works the main muscle groups in your upper back and arms. The bent-over single-arm dumbbell row is my best way to row. A kettlebell can be used for the same lift. “You can also do bent-over barbell rows to work both sides at the same time,” Read says.
“Regardless of your rowing exercise choice, avoid letting your shoulders shrug, and focus on ‘squeezing’ your shoulder blades together as you finish the row.”
11. Lunges
“Doing lunges is a great way to work out your lower body. They make you walk more naturally and help you get stronger and more athletic while also improving your balance, agility, and speed. I like steps with dumbbells that are held at your side. Read says, “You can also do kettlebell lunges or even rack a barbell across your upper back.”
“Take a deep step forward when you lunge, and then bend your front leg and lower your back knee toward the ground.” If you’re lunging in place, push through the floor to take your next step back to the starting position. If you’re doing walking lunges, take your next step with the other leg.
12. Standing Rotations
As you get older, it’s important to keep your core strong and your back healthy by doing some kind of rotating core exercise. If the tools are available, I like standing wire turns. But Read also says that Russian twists, medicine ball twists, and resistance band spins are all great choices.
“Do not round your back when you twist, no matter what kind of twist you do.” Start with your back in a neutral position. For each turn, move your hips and chest around. Do it again on both sides.”
Michael G. Smith is an experienced astrology writer and zodiac enthusiast who has dedicated years to exploring the influence of the stars on human personality and relationships. With a clear and relatable writing style, Michael aims to make astrology accessible and meaningful for readers seeking guidance, self-discovery, and cosmic insight.