Best Workouts For Men Over 50: Upper, Lower & Full Body
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Getting older doesn’t mean you should forget about keeping your muscles strong. In fact, as you age, it’s more crucial than ever to maintain good levels of muscle mass. If you’re wondering how to do that, especially if you’re new to exercising, we’ve got your back! This guide is packed with the best workouts for men over 50.
We’ll also dive into the benefits of staying active and share some nifty tips to make your workouts even better.
Do Workouts Differ For Men Over 50?
Weight training routines designed for an over 50-year-old male should also include compound exercises to develop and maintain good muscular function.
10 Benefits of Strength Training for Older Men
Men’s health is strictly linked to their fitness levels, and this is why men over 50 should regularly perform some sort of physical activity.
Weight training has, in fact, a wide range of benefits for men over 50, including the following: 
As men age, the risk of osteoporosis and fragile bones can increase. Strength training places healthy stress on the bones, prompting them to become denser in response. Regular resistance exercises can significantly reduce the risk of bone fractures by maintaining or even improving bone mineral density.
A natural part of the aging process, sarcopenia is the decrease of muscle tissue. Engaging in weight training helps combat this loss by stimulating muscle growth. Preserving muscle mass ensures that older men can maintain their strength and independence longer.
Muscle tissue burns more calories than fat, even at rest. By increasing muscle mass, men over 50 can also boost their resting metabolic rate. This means they’ll burn more calories throughout the day, which can assist in weight management and overall health.
Strength training can support joint health by strengthening the muscles around the joints. This helps in reducing the strain on the joints during everyday activities, potentially reducing pain and wear-and-tear associated with arthritis or other joint issues.
Strength training releases endorphins, which are natural mood enhancers. Regular weight training can reduce symptoms of depression and anxiety, improve self-esteem, and lead to a more positive overall mental outlook.
Engaging in regular weight training sessions can increase endurance and stamina. Over time, as the body becomes more conditioned, older men might find they have more energy for daily tasks and recreational activities.
Strength training is proven to enhance heart health, decrease the likelihood of type 2 diabetes, and regulate high blood pressure. Focusing on your cardiovascular and overall health can significantly reduce the risk of various chronic conditions.
Exercise has a direct correlation with improved sleep patterns. Men who incorporate strength training into their routines often report better sleep quality, falling asleep faster, and feeling more rested upon waking.
Combined with a balanced diet, weight training can help men over 50 maintain or achieve a healthy weight. By increasing muscle mass and metabolic rate, the body burns more calories, aiding in both weight loss and maintenance.
Strength training exercises not only target large muscle groups but also the stabilizing muscles. This results in improved balance, which reduces the risk of falls. Furthermore, by keeping muscles and joints active, men can ensure greater mobility and coordination, vital for daily activities and preventing injuries.
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How to Choose Weights for Your Workout
Weightlifting exercises are a good way for men over 50 to maintain muscle tone and stay fit. However, choosing the right range of weights to use is an important aspect of striking a balance between challenge and safety.
Men over 50 should not aim for maximum lifts but rather select weights that allow for controlled, proper form.
Always start with a weight that you can lift comfortably for the desired number of repetitions, typically 8 to 12 reps for muscle building or 6 to 8 reps if you want to work on strength.
As strength improves, gradually increase the loads. Adjust the weight to ensure it’s challenging but manageable, promoting gradual progress while prioritizing form to minimize the risk of strain or injury.
The goal is to achieve sustainable, long-term strength gains and overall health, not just lifting the heaviest weights possible.
Best Exercises for Men Over 50
Bulgarian Split Squat
4 Best Workouts for Men Over 50
Working out is essential for a 50-year-old man to age well, so it is important to know which exercises to perform for each muscle group.
Below, you can find a few weight-lifting routines ideal for men over 50 to build muscle and stay In shape.
Sample Upper Body Routine – Back & Shoulders
Warm Up: Upright Lat Pulldown — 12-15 reps, 2 sets, 30sec rest
Bent-Over Row: 8-10 reps each side, 3 sets, 60sec rest
Shoulder Press: 8-10 reps, 3 sets, 60sec rest
Seated Rows: 8-10 reps, 3 sets, 60sec rest
Shrugs: 10-12 reps, 2 sets, 60sec rest
Front to Lateral Raises: 10-12 reps, 2 sets, 60sec rest
Superman: 10-12 reps, 2 sets, 60sec rest
Cool Down: Stretching and Child’s Pose — 60sec
Sample Upper Body Routine – Chest & Arms
Warm Up: Dumbbell Chest Press — 12-15 reps, 2 sets, 60sec rest
Bench Press: 8-10 reps, 4 sets, 60sec rest
Dumbbell Pec Flies: 10-12 reps, 3 sets, 60sec rest
Push Ups: 8-10 reps, 3 sets, 60sec rest
Tricep Dips: 8-10 reps, 3 sets, 60sec rest
Biceps Curls: 10-12 reps, 2 sets, 60sec rest
Plank: 30 to 60sec, 3 sets, 60sec rest
Cool down: Lying Pectoral Stretch — 6 per side
Lower Body Workout Glutes & Legs
Warm Up: High Knees — 10 reps, 3 sets, 30sec rest
Squats: 10 reps, 4 sets, 60sec rest
Deadlift: 10 reps, 3 sets, 60sec rest
Reverse Lunges: 10 on each side, 2 sets, 60sec rest
Walking Lunges: 8 on each side, 2 sets, 60sec rest
Step Ups: 15 on each side, 3 sets, 60sec rest
Glute Bridges: 15 reps, 2 sets, 60sec rest
Cool down: Static Bike — 5 min starting at low intensity
Sample Full-Body Workout
Warm Up: Burpees or burpee alternatives — 8 reps, 2 sets, 60sec rest
Squat and Press: 10 reps, 4 sets, 60sec rest
Deadlift: 10 reps, 3 sets, 60sec rest
Dumbbell Rows: 10 reps, 4 sets, 60sec rest
Push Ups: 6-8 reps, 3 sets, 60sec rest
Bicep Curls: 12 reps, 2 sets, 60sec rest
Farmers Walk: 30 to 60sec, 3 sets, 60sec rest
Cool down: Treadmill Walk — 5 min starting at low intensity
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How Much Should a 50-Year-Old Man Exercise?
Simply put, you should do 150 to 300 minutes of moderate cardio per week (walking, jogging, cycling, or swimming will work) and combine it with at least two muscle-building workouts like the ones in this article.
A workout routine for men over 50 should also include appropriate rest between sets, as well as in between training sessions, to ensure the muscles are recovering and repairing appropriately.
5 Tips on Working Out For Men Over 50
Weight training is essential for men to age healthily. However, there are other aspects of their lifestyle that should also be taken into account if they want to achieve their goals.
Here, we provide five tips for men over 50 to maximize results.
1. Add Cardio
2. Address Any Pre-Existing Health Issues
To get stronger, you should first address all previous injuries or existing health issues so as to design workout plans that can either help you overcome these problems or that don’t exacerbate them.
3. Try Yoga for Flexibility, Balance, and Coordination
The best workout routine for men over 50 is one that also includes some stretching moves to aid flexibility, balance, and coordination. Yoga classes are a great way to do so in safety, as you would be guided by a professional who can help you progress.
4. Eat More Protein and Whole Foods
5. Add Mobility Exercises
Weightlifting workouts are beneficial for most people, but even more so for men over 50 who aim to stay fit and healthy as they get older. Here are the key points about working out for aging men: