Gym Workout Routine for Men over 50

Gym Workout Routine for Men over 50

If you’re a man over 50 who want to rediscover the physique and performance of your youth, It’s never too late to pick up a gym habit. You’re never too old to get your dream body, and you’re never too past it to sculpt a summer body

A 50- or 60-year-old body isn’t the same as a 20-year-old one. You won’t be able to do the same things– nor should you. But exercise is key to your independence and a good quality of life as you age

However, we can roughly divide older gym-goers into three types: those that never stopped training, those who have lapsed and those that have never trained at all. But the benefits of training into your 50s are undeniable. Because, while age-related muscle loss, called sarcopenia, is a natural part of ageing

It’s no longer the norm for men over 50 to slow down, stop lifting weights or become less active.

Staying fit and active in your 50s

Statistics suggest that as you reach 50 your fitness level decreases.

Why? Because physical activity level takes a plunge.

You don’t hit the gym as often as you used to and when you do, you don’t push yourself for fear of injury or overdoing it.

But it’s a chicken and egg scenario, because without working out regularly you’ll inevitably lose fitness. And if you lose fitness you’re less likely to visit the gym.

Most of the time it’s not your fault though.

A busy family life and a hectic career meant that those regular gym workouts you once loved slowly went by the wayside.

Now you’ve added a few pounds, don’t eat as well as you should do and you’re constantly stressed and tired.

Are you ready to change that?

You’ve cleared the toughest challenge– making the decision to get started. And now that your motivation is high, it’s time to make some positive changes

You’ve cleared the toughest challenge– making the decision to get started. And now that your motivation is high, it’s time to make some positive changes.


• Use strength training to build muscle and drop body fat

• Improve stamina and endurance

• Feel and look better with your best gym workout routine

Why Should Guys Over 50 Strength Train?

Maybe you’re excited at the prospect of getting back in the gym and throwing some iron around once again. Or possibly, the thought of mixing it up with the younger guys leaves you concerned.

Either way, it’s resistance training that forms the basis of this workout routine.

And it’s embracing the heavy stuff that will get you where you need to be– a lean guy over 50 who still gets those second glances and attention.

Inactivity can be a serious issue for long-term health

There’s no question that inactivity is a strong predictor of long-term health [1]

But research also shows that taking part in regular strength training increases health, helping you lower the risk of detrimental metabolic diseases such as diabetes and high cholesterol, as well as heart disease and cognitive disorders too

Over 50’s Gym Workout Plan

The goal here is to boost muscle mass, enhance fitness and shred off any excess fat in 8-12 weeks.

Some of the best exercises for men over 50 years of age include resistance movements such as:

• Dead lifts

• Squats.

• Lunges.

• Multi-joint functional movements like power cleans, squat-jump thrusts and chest press exercises.

Perform one or two exercises per muscle group for one to three sets of 10 to 15 repetitions. Change up the exercises each time you work out. For example, one day might include:.

• Squats.

• Lunges.

• Dumbbell chest press.

• Pushups.

• Lat pull downs.

• Rows.

• Shoulder press.

• Rear shoulder flys.

• Barbell biceps curls.

• Triceps cable pushdowns.

You lose muscle mass as you get older, and exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer’s disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a fun.

Why Your Core Matters.

Your core is home to some of the most essential muscles in your body, including your abdominal muscles, hips and lower back. Your mid-section is responsible for assisting in daily actives and functions such as twisting, reaching, bending and balancing. To further reduce injury risk and provide maximal strength and range of motion, core-strengthening exercises are essential.

Some moves to add to your fitness routine include:.

• Dynamic plank front and side movements on elbows and physioball.

• Airplane.

• Alternate arm/leg lifts lying supine, on knees/hands or physioball.

• Reverse snow angels.

Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility. It’ll make things like carrying groceries and climbing stairs easier.

Start Slow.

This is especially important if you haven’t been exercising for a while or when you’re starting some new activity that your body isn’t used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation?

pared to 10% in obese individuals

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