Mighty Goodness Logo

Best Exercise Routines for Men Over 50

leg-exercise-workout-family-couple-training|Best Exercise Routines for Men Over 50 | Featured
Click Here To See The Comments

The best exercise for men over 50 is a complete body workout. Routines should center on making you strong, healthy, and independent.

Everyone regardless of age can benefit from picking up a dumbbell. But even more so for men in their 50s.

Continue scrolling to find out how to build the best routine for 50 year-olds.

RELATED: 5 Battle Rope Exercises Great For Cardio Workout

How to Create Exercise Routines for Men over 50

The Importance of Exercise for Men over 50

cheerful couple riding bike on sunny | exercise routine for men over 50

Once you hit 30, you begin to lose 3% to 5% of your muscles every decade. Sarcopenia is the loss of muscle mass and strength mainly because of inactivity.

It’s a natural part of the aging process, but it is not inevitable. Research shows that strength or resistance training could help beat sarcopenia. A strong body is key to prevent falling and help maintain an adult’s independence.

An active lifestyle may also keep chronic diseases at bay. Your fitness program doesn’t need to be intense to be effective. But with more physical activity come more health benefits.

The best exercise routine for men over 50 will maintain muscle mass. You don’t need bulging muscles to have healthy muscles. Exercise remains the gold standard to beat the loss of muscle mass and function.

It’s never too late to start taking care of your body and begin an exercise routine. Today is as good a time as any.

It Begins with Cardio (Start with the Heart)

fit athlete during training on running track | exercise program for men over 50

Every 36 seconds, a person dies of heart disease in the United States, making it the number one killer.

When planning out your exercise routine, don’t forget about the most important muscle—the heart.

Aerobic exercise or cardio could keep your heart healthy by lowering your risk of:

  • heart disease
  • stroke
  • type 2 diabetes
  • high blood pressure

According to the American Heart Association (AHA), every 1000 steps may be connected with a lower risk of metabolic syndrome. Metabolic syndrome is a combination of three or more risk factors that may increase your risk of a heart attack.

Squeeze in 150 minutes of aerobic exercise weekly. Don’t worry if you can’t get up to 150 minutes just yet especially if you’re a beginner.

Break out your old bike if you enjoy biking. Jogging around your village or at a nearby park are also good examples of cardio or aerobic exercise. Doing something you enjoy will take out the “work” factor in your workout.

Build Strength

man in gray jacket doing push ups during sunrise | best exercise program for men over 50

Like a sturdy house needs a foundation, the body needs strong muscles to tough.

Starting with muscle-strengthening workouts may help prevent injuries down the road. It may also prepare you for more intense workouts and for the different routines you’ll be incorporating.

Strength exercises can help beat sarcopenia and muscle loss that comes with aging. In addition to muscle loss, older adults tend to gain weight. And with these two factors combined, you may be left with excess weight from fat.  

Working out your leg and hip muscles may also prevent you from falling. Staying strong throughout your golden years may keep you from becoming frail and dependent on others. It could also be easier to perform tasks like lugging groceries or walking up the stairs.

If you’re just starting out and how no experience with exercise, work out with a trainer. A trainer will teach you the correct forms and start you out with the right load.

The gym may also have a cable machine, ideal for those that want to start weight training but have never wielded a barbell or dumbbell. Despite their intimidating appearance, cable machines are safe and easier for beginners.

If you prefer working out alone at home, there are many options available to you. Some types of yoga are also ideal for beginners and may build strength and flexibility at the same time.

Do muscle-building workouts twice a week, making sure to hit different muscle groups each time. And when starting out, keep in mind that it’s more important to exercise with the correct form than with a heavy load.

RELATED: Kegel Exercises For Men: Step-by-Step Guide And Benefits

Train Your Balance and Flexibility

woman in black shorts and white socks stretching her leg | exercise routine for men over 50

What else protects you from falls and injuries? Balance training is especially vital for older adults and forms part of the best exercise regimens for men over 50.

Some strength-building workouts can help you develop balance, but here are other easy workouts that focus on balance:

  • tai chi
  • walking a line from heel to toe
  • standing on a single foot

Hold on to something to keep you stable like a table or the back of a chair. If you feel unsteady, ask your doctor for recommendations or train with a specialist.

Improving your flexibility may also help protect you from falls and injuries. Improving your range of motion through flexibility exercises may also help daily tasks easier.

Stretching can also help loosen tight muscles and prepare them for all types of activities including working out. Like how we lose muscle when we’re inactive, our muscles also become shorter when we don’t stretch.

Unlike weight training, try to do flexibility or stretching exercises daily. But if you have a current condition, you may want to consult with your doctor first.

Yoga may help you work on your balance and flexibility. But simple tasks like stretching your back, ankles, or hamstrings can improve your flexibility.

Exercise Tips for Men over 50

crop man with dumbbell in gym | best exercise routine for men over 50

Proper exercise and strong muscles can prevent you from getting injured. However, exercising with an incorrect posture may injure you.

Below are other tips to help you make the most of your sessions. Before you come out of the gym stronger and sturdier, you also need to learn how to be safe when working out.

1. Form over Speed

Executing with proper form will make sure you’re hitting the correct muscles. Doing reps are all about quality, not quantity (speed). The correct form will also prevent injuries.

2. Form over Load

You may not be able to work out with 20kg weights when you start out. Begin with a load that feels a bit tough, but you can still execute with the correct form.

3. Hit All Muscle Groups

A well-rounded fitness routine will balance workouts for all muscles. If you like weight training, dedicate one day to each muscle group. But sports like swimming or working out with battle ropes help you hit multiple muscles at once.

4. Join Classes

Joining a class with a licensed or professional trainer may help you work out safely and effectively. The sense of community or being surrounded by your peers may also motivate you to exercise regularly.

5. Do Workouts or Sports That You Enjoy

To make exercise feel less tiring and less of a chore, participate in a physical sport or activity that you like. Hike with your pals on the weekends, or do some laps in the pool. However, you choose to exercise, just move, move, move!

Check out this video on what you can eat before and after your sessions to make the most of your workout: 

Don’t pressure yourself to do well on your first day at the gym. It’s natural to struggle in the beginning, but soon you will feel stronger and your muscles will be able to bear more.

Make simple lifestyle choices like choosing to take the stairs instead of the elevator. Take the longer route to work if you’re walking. A bike may be a healthier lifestyle choice than a car. These minor choices accumulate and may make you healthier over time.

There’s no day like today to start a new fitness regimen.

How do you start your exercise routine?

View Results

Loading ... Loading ...

Have you started planning the best workout routine for you? Do you want tips on how to stick to your fitness programs? Talk to us in the comments section below!

Up Next: 

Calling all Health Buffs! If you’ve got the gift of keeping healthy and sharing this knowledge through writing, click here if you want to write for us.

Please stay connected with us on Facebook, Twitter, Instagram, and Pinterest, and make sure to join our community of healthy living and minded people here.

201 thoughts on “Best Exercise Routines for Men Over 50”

  1. Dustin

    Neat blog! Is your theme custom made or did you download it from somewhere?
    A design like yours with a few simple adjustements
    would really make my blog jump out. Please let me know where you got your design. Thanks a lot

    Reply
  7. calcium food sources

    I was curious if you ever thought of changing the structure of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or 2 images. Maybe you could space it out better?

    Reply
  73. ps4 games or

    Greetings I am so happy I found your webpage, I really found you by error, while I was looking
    on Askjeeve for something else, Anyways I
    am here now and would just like to say thanks a lot for a remarkable post
    and a all round enjoyable blog (I also love the theme/design),
    I don’t have time to look over it all at the moment but I
    have saved it and also included your RSS feeds, so when I have time I
    will be back to read a lot more, Please do keep up the
    superb job.

    Reply
  77. ps4 games where

    Heya superb website! Does running a blog like this require a massive amount work?

    I’ve very little knowledge of computer programming however I was
    hoping to start my own blog in the near future. Anyway, if you have any recommendations or techniques for new blog owners please share.
    I know this is off topic however I just needed
    to ask. Thank you!

    Reply
  78. for ps4 games

    My brother recommended I may like this web
    site. He was once entirely right. This put up actually made my
    day. You can not imagine simply how so much time I had spent
    for this information! Thanks!

    Reply
  89. http://bit.ly/

    I’m not certain the place you are getting your info, but good topic.
    I needs to spend a while finding out more or working out more.
    Thank you for magnificent info I was on the lookout for this information for my mission.

    Reply
  94. scoliosis surgery that

    I have been browsing on-line more than three hours as of late,
    yet I never discovered any attention-grabbing article like yours.

    It’s beautiful price enough for me. In my opinion, if all website owners and
    bloggers made just right content material as you probably did, the web
    will probably be a lot more helpful than ever before.

    Reply
  95. tinyurl.com

    Right here is the perfect site for everyone who hopes to find out about this topic.
    You know so much its almost hard to argue with you (not that I actually would want to…HaHa).
    You definitely put a new spin on a subject which has been written about for a
    long time. Great stuff, just excellent!

    Reply
  115. bitly.com

    Wonderful blog! I found it while searching on Yahoo News.
    Do you have any suggestions on how to get listed in Yahoo News?
    I’ve been trying for a while but I never seem to get there!
    Many thanks

    Reply
  130. there scoliosis surgery

    Hi there I am so happy I found your website, I really found you
    by error, while I was researching on Bing for something else,
    Regardless I am here now and would just like to say cheers for a tremendous post and a all round exciting blog (I also love the theme/design), I don’t have time to browse it all at the moment but I
    have bookmarked it and also added in your RSS feeds, so when I have time
    I will be back to read a great deal more, Please
    do keep up the awesome b.

    Reply
  159. Natasha

    I’m pretty pleased to discover this site. I need to to thank you for ones
    time for this fantastic read!! I definitely appreciated every part of it and i also have you book-marked to look
    at new things in your web site.

    Reply
  166. ps4 games it

    Hi, i read your blog from time to time and i own a similar one and i was
    just wondering if you get a lot of spam remarks? If so how do
    you stop it, any plugin or anything you can recommend?
    I get so much lately it’s driving me crazy so any support is
    very much appreciated.

    Reply
  168. are ps4 games

    My coder is trying to convince me to move to .net from PHP.
    I have always disliked the idea because of the costs.

    But he’s tryiong none the less. I’ve been using WordPress on several
    websites for about a year and am concerned about switching to
    another platform. I have heard good things about blogengine.net.
    Is there a way I can import all my wordpress content into it?
    Any help would be really appreciated!

    Reply
  169. their ps4 games

    What i do not understood is in fact how you’re no longer
    really much more well-favored than you may be now. You’re so intelligent.
    You already know therefore considerably in relation to this topic, produced me for my part imagine it from a lot of varied angles.
    Its like men and women aren’t interested unless it’s something to accomplish with Lady gaga!
    Your personal stuffs outstanding. All the time take care of it up!

    Reply
  176. zortilo nrel

    I have recently started a web site, the information you offer on this site has helped me tremendously. Thanks for all of your time & work. “Never trust anybody who says ‘trust me.’ Except just this once, of course. – from Steel Beach” by John Varley.

    Reply
  181. puccio remodeling

    I do agree with all the ideas you have presented for your post. They are really convincing and will certainly work. Nonetheless, the posts are very brief for beginners. May just you please prolong them a little from subsequent time? Thank you for the post.

    Reply

Leave a Comment

Your email address will not be published.

Trending

MORE

Get Updates

SIGN UP FOR OUR NEWSLETTER TODAY

Newsletter

Related

Related
MORE
Age is just a number and here in Mightygoodness.com we aim to help you feel better, live better and look better!
Join Footer

Categories

Other Great Sites